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| Druck gettin some on the hammer drill |
Row 500m
Dynamic Warm-Up/Burg WU
Strength:
DE Wide Stance Box Squats: 12 x 2, 50% + bands, 45s rest
Power Clean: 5 x 3 at 75%
Good Mornings: 2 x 10
MetCon:
AMRAP 10:
3 Front Squats 185#
3 Rope Climbs, 12' (starting seated on ground)
3 Pull-ups at top of rope climb
Endurance:
Run or Row: 4 x 800m, rest as needed
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