Thursday 21/11/13- Performance

Workout of the Day
Four sets of:
Back Squat x 2-4 reps @ 30X1
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 90 seconds

For time:
Row 1000 Meters
then immediately…
Complete five rounds for time of:
52/34 kg Overhead Squat x 10 reps
Pull-Ups x 15 reps

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