Lift Chest supported row 4×6–pause at the chest for 1 second every rep–try and add 5-10 lbs from last week superset with 4×1:30 amrap of pushups–1 sec pause at the top and bottom each rep |
Workout 12:00 EMOM Min 1: max bar facing burpees Min 2: max cal row Min 3: rest score is total reps |
staging: boxes and bars set up near the red wall rowers near the red poles (slightly behind for space on bfb) stagger start for space as needed |
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