7SEP

Friday, finishing the first week of Fall and probably 7-Days into your PSL craze, we at CronusFit understand.  Hit the row harder than you anticipate you could, i.e. 1:30-1:35 500m pace, you can control your breathing on the extra movements. 
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Warm Up:
KB Z Press 4x10
Empty BB RDL 4x10
Lateral Lunge 4x30ft
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Strength:
Rack Pull 5x2
HexBar DL 4x10
Upright Row 4x12 (:60 Rest)
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Conditioning:
10 Rounds for Time -
250m Row + 10x Ankle Over Bar + 20x American KBS #55 + 10x PP #85