A1: Shoulder Press (3-5 reps x 3 sets )
Use a tough wt that manageable through all sets.
Use same across all sets
A2: Bent Over Row (8-10 reps x 3 sets )
Use same tough wt across all sets
B1:1k row (add 10 sec to PR time)
* Hold that pace & sustain*
Row PR - 2:00
Try and keep a 2:10 pace.
B2: Metcon (Time)
75 wall balls 20/14#
25 box jump 24/20"