032311 – Strength & MetCon

Press based on 90% of 1RM

@80% x 3 (95lbs.)
@85% x 3 (100lbs.)
@90% x AMRAP (105lbs. x 5)

MetCon

100M Row / 45sec Rest / 200M Row / 45sec Rest / 300M Row / 45sec Rest / 400M Row / 45sec Rest / 500M Row / 45sec Rest / 400M Row / 45sec Rest / 300M Row / 45sec Rest / 200M Row / 45sec Rest / 100M Row

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