Warm Up: 700m Row, 2 rounds of: 7 broad jumps, 7 push ups, 7 Russian KB swings, 7 pull ups
Strength: Back Squat 70% x 1, 80% x 1, 90% x max reps
85x3, 105x3, 125x3, 140x1, 160x1, 180x4
Probably could have gotten one more, but I didnt want to push it too hard
Conditioning: Three rounds. Not for time of:
- 500m Row
- 20 GHD Sit Ups
- 15 foot Rope climb, 2 ascents
Row Times: 1:52 (PR!!), 1:58. 2:02
Sit Ups: Ab Mat situps instead of GHD, with 15lb plate
Rope climbs: first 2 were touch and go, the next ones I took ten seconds break in between
5:00 Cooldown Row (1100m)
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