1. Warm-up
Banded Glute Activation
then
2 Rounds
7 GHRs
14 Calorie Row
21 Push Ups
2. Strength
EMOM 5 minutes – 5 Touch and Go Deadlift @70%
3. Met-Con
3 Rounds for time:
Row 500m
15 Bench Press 155/105lbs
2 Legless Rope Climbs
by Jerry Gamallo Leave a Comment
1. Warm-up
Banded Glute Activation
then
2 Rounds
7 GHRs
14 Calorie Row
21 Push Ups
2. Strength
EMOM 5 minutes – 5 Touch and Go Deadlift @70%
3. Met-Con
3 Rounds for time:
Row 500m
15 Bench Press 155/105lbs
2 Legless Rope Climbs
Venator Athletics @jerrygamallo @venatorathletics
Venator Athletics
921 Van Ness ave.
Torrance, California 90501
(424) 558-8993
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