row-feet

Our Friday Tight Night ought to see some pain faces in this multi-modal sweat-fest. Although the sets are small you need to transition quickly from your machine to get your rep count on. Recovery times will shrink to the virtual blink of an eye ;-)

Strength

 Back Squat 5 x 3* reps (@ 65 % 1 RM)
*pause 5-8 secs in bottom position.
Barbell Row 5 x 5 reps (build)
WOD
 ” Fab Four “
In 3:00
Row 30/20 cals
MR Wall Ball
Rest 1:00
In 3:00
Row 30/20 cals
MR C2B Pull Up
Rest 1:00
In 3:00
Row 30/20 cals
MR KBS (32/24)
Rest 1:00
In 3:00
Row 30/20 cals
MR HSPU
Post separate scores.