• Row, Double Unders, Air Squats
    April 13, 2012 by

    Weightlifting – Dynamic Effort Deadlift 8×3  Every:60@50-60%

    MetCon – 3 sets:
    Complete the following with a 3min clock
    20 Cal Row
    30 Double Unders or 50 Singles
    Max Air Squats
    Rest 2min
    *score is air squats

    Accessory:
    RDL 5×3 Heavy
    Glute Ham Raise 4×5
    L Sit max time for 3m

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