October 19, 2017

I. Strength
5 sets of:
5Bent over row  super set with 5 weight dips or ring dips.
(do 5 reps of the row then immediately do 5 dips
work as heavy as possible but unbroken reps)
II. Metcon
14min AMRAP ascending ladder
Squat Cleans (155/105)
KB box step over (24”/20”) (53/35)