091715
- turnrowcrossfit
- Sep 17, 2015
- 1 min read
Dynamic Warmup
Hollow Body Holds x 3 x 20 sec
GHD situp 3x10
Bench Press 4xamrap @ 80% 1RM
Ring Chest Flyes 4x12
10x2 Power clean pulls @ 110% 1RM power clean (*explosive DL)
Airdyne
4 rounds FT
:60 sprint
:60 rest
Row
4 rounds FT
150 m
rest :30
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