Five sets of:
Bulgarian Split Squat x 6 reps each leg @ 30X1
Rest 30 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds

Use the same load used on April 5, 2019 – which was your 8-RM. If you missed that session, use a load that will be challenging, but achievable for the five sets at the prescribed tempo. Note…the tempo is very important, so please maintain a controlled descent, and concentrate on exploding back up quickly.


Two sets for times of:
50 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
Rest 5 minutes