Thursday 8th July 2020

A) 3 sets/super set:

8 e.a Single arm kb/db z press

12 Heavy db prone row

30 sec hollow body

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B) For time:

50 Hspu

50 Alt db snatches – up to 22.5/15kg

50/40 Cal row

50 e.a Single db push press

50 Pull ups

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B) Partner rowing sprints:

3x 350/250m each

-1 person works/1 person rests-