150820 ~ A Little Run...A Little Row...

Skill:

Every 90s x 12 min

3 MU's (Bar or Rings) - Or Banded MU Progressions

3 Strict HSPU (Defecit if possible)

Conditioning:

Buy In:

3 Rounds

250m Row

400m Sprint

Immediately into:

100 DB Snatches For Time (50/35#) - Switch Arms Every 10 reps

Cash Out:

3 Rounds:

1 Rope Climb

10 Shoot Throughs

ME Plank

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