Tue 15th Sep 2020

SKILL / STRENGTH
Front squat ( 25 mins )
Building to a heavy in 4 sets
1 x 7, 1 x 5, 1 x 3, 1  x 1 reps
in between sets
10 renegade rows – no pushup
 + 
30 sec hollow hold
1 renegade row = both L &
R
WOD
Lifting work ( 14 mins )
7 x 2 min rounds
200m run / 250m row
2 heavy squat cleans 
^^ building every round
Start from around 70%