9.28

A. OHSQ @ 21×1 tempo x 3 reps x 4 sets – building from last week w/ good form
B1 neutral grip rows x 8-10×3
B2. Tricep ext. x 8-10×3
+
Minute 0:00-3:00
500m row @ 90-95%

Minute 3:00 – 6:00
25 burpees over the erg

Minute 6:00 -9:00
500m row @ 90-95%

Minute 9:00 – 15:00
Am rap the following:
20m DB bear crawl, 50/35#
20 wall balls, 20/14