Friday November 3rd

A. 4 sets of:
Back Squat x 2-4 reps @ 30X1
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2x1
Rest 90 seconds

B. For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
10 Overhead Squats (115/75 lbs)
15 Pull-Ups

HERD FIT
4 RFT
15 barbell press 45/35
15 Goblet Squats 44/25
15 KBS