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Mr. Clean: Yates Rows... Light Weight!! |
4 Rounds:
Sled Drag 40m
8 Clapping Push-ups
12 KB Swings
Dynamic Warm-Up/Burg WU
Strength:
DE Press: 50% + bands, 10 x 2
Bradford Press: 3 x 10 (each side)
Bent Over Rows: 4 x 12
MetCon:
21, 15, 9 reps for time:
Stone Shoulders, 116#
HSPU's (regular, ring, or deficit)
Endurance:
Run or Row: 8 x 200m, 60s rest
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