Tuesday 5.8.18

STRENGTH (18min)
1a. bench press 7 AHAFA w/ 3second descend explode up
1b. weighted chin-up 4x7 AHAFA > 4 hard singles with band> 6 barbell bent over rows :02 pause at chest

10amrap
500m row
12-9-6
Kb goblet walking lunge 70/53
Pull-up

Rest 4 min

10 amrap
400m run
12-9-6
Kbs 70/53
Toes to bar

EXTRA
DB row 10 AHAFA :02 pause at top