5/30/23 barbell row x 7

Warm up

1 minute row

100 meter front rack carry

1 minute bike moderate pace

30 second L sit

2 minute bike as fast as possible

Strength

Barbell row-Heavy 7

Conditioning

4 rounds

0:00 CFT 70% 2 minute max cals on bike

2:00 5 barbell rows + 10 ring dips + 15 hollow rocks

Accessory

12 Rear delt flys

12 Barbell curls

12/12 side planks

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