STRENGTH:
3 x 12 Bentover Barbell Rows @ Tempo 21×1
—then—
3 x 20 Reverse Flyes
—–NOTE—–
– Tempo is read 2 seconds down, 1 second pause, explode up, 1 second pause
– Work to RPE 8.5 (1-2 reps left in tank)
– Reverse Flyes should be light and fast. Roughly 1-2 Minutes rest between sets
CONDITIONING:
Partner WOD
At 0:00
AMRAP 13
7 Syncho Burpees
50 Hang Power Cleans @ 95/65
4 Syncho Burpees
56 Wallballs
At 15:00
1776m Row for time
*10 Minute Cap
**Athletes will share all work (except the synchro movements will be done together)