WARMUP
posted on the whiteboard
STRENGTH / SKILL
1: bench 4x3 60, 70, 80 (pause and power)
2a.3x10 dbl curl, 2b: 3 x 10 tri kick back
METCON
Buy-in Row 30/25
ladder up 1-10 = DL - ladder down 10-1 WB
Buy out Row 30/25
CASH OUT
rower pike / bridge
