Prehab
:90 Row (1:00 Easy, :30 Hard)
20 Air Squats
:90 Row (1:00 Easy, :30 Hard)
:30 Banded Front Rach Stretch each arm
MetCon
6 Rounds for Time:
300/250m Row
8 Dumbbell Thrusters
7 Strict Weighted Pull Ups (50/35#)
*Rest :30 after each round or alternate in a team of 3 on the row. Waterfall the start. There is no Rx Weight on the thrusters, but I want you to go as heavy as you can while staying unbroken. Pick whatever is challenging for strict pull ups. Banded, Normal Strict, or Weighted Strict. But I want everyone pulling in the vertical plane. Try not to do rows today!
Strength
Front Squat (20 Minutes)
3 x 1 @ 90% of 1RM
*Go off of your new 1RM! Just because the movement of the month is over, doesn’t mean we aren’t front squatting anymore. You should feel strong here. 3 Strong singles all at the same weight.