Siege of Terra W19D1

Strength:
Front Squat 4x10
Sumo DL 4x8
Leg Curl 4x8
Box Jump Over 4x10

Metcon:
13AMRAP - 6x Alternating Pistol Squats + 12x Alternating Single Arm KB Push Press + 250m Row

Conditioning:
Rowing Day - following the burner on the METCON, strap in and complete 6x500m Row as fast as possible, between each set, set a timer for three minutes and between minutes 1-2, complete max effort hand release push ups. The workout looks like, 500m row, minute rest, max hand release push ups, minute rest, 500m row …