A1. Front Squats, Narrow Stance: 6 x 4-6
A2. Behind the Neck Press: 6 x 5-7
Rest 3 minutes after completing all sets of A1, A2
Complete the following:
3 rounds
Row 90 sec 80-85%
Rest 90 seconds
Rest 2 minutes
2 rounds
Row 10 seconds HARD
Rest 90 seconds
Rest 2 minutes
Row 20 seconds HARD
Rest 2 minutes
4 rounds for meters
Row 30 seconds MAX Effort
Rest 30 seconds