Monday

Monday

Warm-up
500m Row (Time)
Max Effort 500m Row

Partner up prisoner squat

Weightlifting
Front Squat (Deload emom @ 70 % of 1 rep max)

Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute amrap:
15 american kb swings 53/35
10 box jumps 24/20
10 kb front rack box step ups 53/35-24/20

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