08 22 18

WU: 2x (casual pace):

Row 600m/400m

15 Bent Over Barbell Rows

15 Pushups or 7 burpees

-then-

2×20 Banded GM

A. [20] Establish 3RM Sumo DL

 

B. Max effort Farmer’s Holds (Barbell or DB or KB or Farmers handles)

(100/70) each hand, hold at side until grip fails

 

C. FT: Row 2k