A.
Three sets of:
Romanian Deadlift x 6 reps @ 4011
Rest 60 seconds
Single-Arm Dumbbell Row x 8 reps each @ 2111
Rest 60 seconds
Stationary Dips x 10-15 reps @ 2111
Rest 60 seconds
B.
For time:
Row 1000 Meters
30 Strict Pull-Ups
Run 800 Meters
A.
DL âž¡ 70/70/70kg,
Rowâž¡ 20/20/20kg,
Dipsâž¡15/15/15reps.
B. Subbed 1600m on assaultbike instead of running.
3:31 after row,
7:20 after pullups (did singles),
10:03 after all.