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Components

Metcon

Settings

Workout

Thursday

Warm-up

4 SETS
10 Row Strokes*
10 KB/DB Good Mornings
10 Scap Pull-Ups
:20 DB/KB Overhead Hold

*1st Set = Legs only
2nd Set = Legs + Lean Back (no arm bend yet!)
3rd Set = Legs + Lean Back + Arms (reverse the order to return)
4th Set = Full Row Stroke at speed

Workout

Metcon (No Measure)

2 SETS FOR QUALITY*
500/400m Row
12/12 DB/KB SA Supported Tempo Bent Over Row (31X0)
3/3 DB/KB Windmills

Immediately Into...

2 SETS FOR QUALITY*
500/400m Row
25 Russian DB/KB Swings
1:00 Bar Hang

*Athlete Choice for all weights.

(No Measure)

Partner Finisher

Metcon (Time)

IN TEAMS OF 2...

FOR TIME
2000m Row*

*Partners alternate every 250m until completion of 2000m.

(Score is Time)

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