Strength  

Every 90 seconds for 10 minutes 

2 front squats  

add 10# to last weeks weight  

 

WOD 

20 min Amrap  

500m row

40 double unders  

30 walking lunges  

  • a 400m run or 25 cal bike may be substituted for the row, but rowing is the priority

 

  HW 

5 rounds

1 legless ropeclimb from seared+ 2 ropeclimbs with feet

  • feet cant touch the floor between reps
  • use the tall ropes, 12’ for legless, 15’ for with legs

rest one minute  

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