WOD
4 SETS FOR QUALITY*
10 Barbell Pendlay Rows
10 Unbroken Push Press
10 Slow Seated Goblet Good Mornings
-Rest as needed b/t Sets-
*Athlete Choice for weight. Heavy for the Rows and PP.
Light for the Good Mornings. Adjust weight as needed b/t movements on the same barbell.
10 Barbell Pendlay Rows
10 Unbroken Push Press
10 Slow Seated Goblet Good Mornings
-Rest as needed b/t Sets-
*Athlete Choice for weight. Heavy for the Rows and PP.
Light for the Good Mornings. Adjust weight as needed b/t movements on the same barbell.
Finisher
FOR TIME
40-30-20-10
Russian Twists
*:30 Max Cal Bike Sprint after each set.
40-30-20-10
Russian Twists
*:30 Max Cal Bike Sprint after each set.
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