Front Squat & Row

Warm Up

Squats
Arm Swings

A1) Front squats
3-3-3-3

warm up - 95,115
225, 245, 255, 265


A2) Deadhang Pullups
Max Reps

15, 12, 10, 8



B) 500m row sprints Rest 4:00
x3

1 - 1:39.9
2 - 1:37.9
3 - 1:36.9

My Pal Steve Mammone beat me