WU- agility etc..
5 x
Front Squats 40kg x 5
(4 sec down, 2 sec bottom, and explosive up -- w. high elbows)
rest 1 min
Pushups Maximum reps -- 46 (New PR), 25, 18, 20, 20
rest 5 min
Row
4x500, 3 min rest. Target 1:55 min -- if not punishment of 100 burpees!
Wow, The row was a challange, did good on first and last sets, didn't make 1:55 on 2,3 but overall a hell of a workout :-)
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