Short+Bent Over Row; Apr. 17-23, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

Write your own 5 min. warm-up

Short Conditioning

Write your own 9 min AMRAP

-Pick 2 movements

–Choose weights/reps that allow you to move but you must break up

–Pick at least one movement you would consider a weakness

Bent Over Row Interval

Every 1:30 for 7 Rounds

5 Bent Over Rows @ 70%

Accessory/Cool Down

5 Round Superset (Rest 1:00 between rounds)

3-5+ Reps in Kipping Muscle-up Progression

2-4 Squat Snatches @ 50% 1 RM*

*Reset after each rep, be fast

Then

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching