11.19

A1 Single leg RDL (barbell) x 8/side x 3
A2 Push Press @ 5sec. lower and pause 1 sec. @ shoulders to get set x5x3
+
Teams of 2
500m row – while partner holds 185/125 in DL
.5 AB – while painter holds 135/95 in from track
50 HPC @ 135/95 (split up reps)
50 S2OH @ 135/95 (split up reps)
.5 AB – while partner holds 135/95 in front rack
500m row – while partner holds 185/125 in DL