3:00 machine
into…
3-4rds
15 Banded Good Mornings
15Banded Pull-Aparts
Then..,
Bench press
1: 12 rep :2neg
2. 3 reps(:3up/:3 dwn into 3 fast reps -3 times through
3: 10 Top half reps into 10 Bottom half reps into 10 Full reps
4: 3 reps + 10s hold @ top. 3 times through.
Then..,
4 Rounds
In 3:00
Row 500m/400m
w/ The remainder of the time on the clock perform max rep thrusters 95/65lbs
Rest 3:00
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