Strength
barbell row
3×5 (heavy) strict, no jolting to get weight up.
db row
2-3×10-15 reps (heavy enough to reach failure in range)
met con
5 rounds
10 kB swings
15 ghd sit ups
20 goblet squats
Strength
barbell row
3×5 (heavy) strict, no jolting to get weight up.
db row
2-3×10-15 reps (heavy enough to reach failure in range)
met con
5 rounds
10 kB swings
15 ghd sit ups
20 goblet squats