8.16

A1 RDL x 10×3, rest 30 sec.
A2 CG bench press (elbows tight) x 10×3
A3 Negative HSPU x 10 sec. x 2 reps x 3 sets
+
4 rounds – each for time
5 DL @ 75-80%
500m row
rest time = work time

**push hard on each part, they should be performed @ 85-90% effort