23AUG2016

  1. Warm Up
    5 Rounds
    30 sec Samson Stretch
    5 OHS w/ PVC
    7 Push Up
  2. Strength
    5×3 Bent-over-barbell Row, AHAFA (As Heavy As Form Allows)
  3. Conditioning
    For Time:
    10 Ring/Barbell Row
    10 Ring/Box Dips
    10 KB Swing 24/16
    20 Ring/Barbell Row
    20 Ring/Box Dips
    20 KB Swing 24/16
    10 Ring/Barbell ROw
    10 Ring/Box Dips
    10 KB Swing 24/16

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