2 rounds for time of:
25 Back squats at 185/125
20 BJ 24/20
15 push ups
2 rope climbs
2 rounds for time of:
25 Back squats at 185/125
20 BJ 24/20
15 push ups
2 rope climbs
A: Bench Press 4x10 at 60% of your 3 RM,
if you do not have one, work up to a heavy set of 10.
B:Rowing Week #1
600/500m at your estimated 2km pace+4sec/500m.
Rest 90 seconds x 6