AM: Reverse Hypers, Smolov 7 x 5 @ 225

PM: 500 m row @ 2:00 effort
3 rounds (10 kb swings, 3 gob squats, 4 half kneeling halos each side) @ 24kg

500 m row @ 1:50 effort
6 rounds( 8 gob sqts @ 32kg, 30 yard sled push @ 4 45s, 5 pull ups)

500 m row @ 1:40 effort

5 rounds ( 5 power cleans @ 135, 5 curls 5 oh press 5 bent over rows @ 25)

5 x 100 m @ 1:25 effort