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THURSDAY 12.5.19

LIFT
Front Squat
5-5-3-3-2-2

*Working up to a heavy double. In between each set get some heavy DB Bent over rows in. 6-8 reps on each arm. Should be trying a little heavier DB than normal today with that rep range.
15:00 - 20:00 Cap 

METCON
15:00 AMRAP
50 Cal Row
Then max rounds in remaining time:
30 Russian KB Swings 55/35
20 Burpees onto a plate
10 Front Rack Lunges (115/75)
RX+ is 135/95 on the lunge
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