Warm up

2RNFT

200m row

7 banded KBS

5 strict pull ups

7 Goblet squats with band around your knees

 

14’ AMRAP

55 KBS 35/53

55 Burpees

55 Cal Row

55 wall balls

 

5’-10’ rest

 

Strength

5x2 tempo back squat

**3 seconds on the way down 2 second at the bottom and 1 second at the top

 

3x20 barbell RDL

**this should be light enough to rep out but heavy enough to make you work.  

 

3x8 partner GHR