Skill/Strength:
5x300m Row
Rest 2 min after row 1, then :30 less each row after
Metcon:
25-20-15-10
Abmat Situps
Hand Release Pushups
-5/4 Cal Bike Sprint after each round
15 min cap
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Pauly VanderKelen
45° Incline Bench Press: 3x7 with 100# dumbbells alternating with 3x12 BOBBR into hips @ 255#
3x10 Strict GHD Sit-Ups with a 70# dumbbell alternating with 3x12 Chest Fly @ 70# / 15, 12-3, 11-4 Strict Dips with 25# on the weight belt / 3 rounds of 50 Battle Rope Single-Arm Waves directly into 20 Double Arm Waves.
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