Workout 09/09/21

Strength:

20’ to establish

1RM squat snatch 

Metcon:

1000m row

50 russian KBS 70/53

500m row 
25 russian KBS 

Accessories:

5×5(ea) alt farmers carry box step up

5×45” heavy D ball hold 150/100

3×6+6 d ball good mornings + squats 

4×45” hollow flutter kicks

4×75 band pull throughs 

Cardio:

20’ AMRAP

2 min assault runner

10 d ball deadlift 100/75

5 d ball squats

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