March 16, 2023

WOD: 3 rounds for time,

1,000-800-600 Meter Row

50-40-30 Dumbbell Reps

21-15-9 Strict HSPU

Round 1: Deadlifts

Round 2: Floor Bench Press 

Round 3: Front Squats

ACCESSORY:

3 Supersets:

10 x Lying down floor triceps extentions

20 x Single Leg Glute Bridges (10 Each Side)

Rest 1:30 Between Sets 

INTO…

3 Supersets:

10 x Barbell Bent Over Rows

:30 Second Superman Hold

Rest 1:30 Between Sets