Monday “TheFront46”

Monday “TheFront46”

4 RFT - No Cap, complete, rest and row (2 scores the 4 RFT and the row)

10 Hang Clean to S2OH (95 / 65) (65 / 45) (45 / 35)

10 Burpee Box Jump Overs (24 / 20) (lower)

6 Strict Pull Ups (Bands with low resistance) (Ring Rows)

Rest 4 mins (active recovery / rest)

1,000m row time trial (Record this time)

(after spend 10 minutes rolling and contemplating if you could have gone faster)