April 9, 2021

4921

Strength
Metcon
Set 1: 15 Supinated Bent Over Rows

Set 2: 12 Supinated Bent Over Rows

Set 3: 10 Supinated Bent Over Rows

Set 4: 3 x 5 Supinated Bent Over Rows with :10 hold in up position. 15 total reps here with :30 of holding.

Conditioning
Metcon (Time)
6 Rounds For Time
8 Strict Pull-Ups
10 Strict Dips on P-Bars, Rings or Matador (sub band or toe assisted dips)
12 Strict Toes To Bar

L1 = as written
L2 = 4, 6, 8 reps of each
L3 = band assisted pull-ups, box dips, v-ups

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