FriYAY

Strength

A: Strict Pull-up (2xMax Reps, 20X1 Tempo)

A: Strict Banded Pull-up (2xMax Reps, 20X1 Tempo)

B: Front Lean Rest (Every 3 Minutes for 9 Minutes (3 Sets): 75 Second )

On Floor Rep=seconds

Metcon

500m Row (Time)

Max Effort 500m Row

Extra Work

2 Rounds: 12 Reps/Movement Banded TYA 75'/Side Single Arm DB OH Carry Rest 60 Seconds

Single ARm DB OH Carry (2x75'/side)

reps = feet

#workoutoftheday