November 6, 2018

BBG
3 x 8 Front Squat (focus on speed, move through each set without resting) – rest 2:00

Strength/Skill
A – 3 x 8-12 Ring Rows (Stay tight throughout movement) – rest :60
B – 3 x 7 (each leg) one leg KB RDL – rest :60

Conditioning
8 x 500m row – (Hold pace for each set. Every set same pace. Increase pace from last week) – rest 1:15 between sets

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