09.04.19

***Equipment needed: row machine, barbell w/ bumper plates.
Rx/Scale for men = 95 lbs 
Rx/scale for women = 65 lbs
Other options:
- For rows: air bike, run, sprints, prowler sled, etc. 
- For barbell movements: dumbbells, kettlebells, bumper plates preferred but not required. 
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Row 1000 meters
40 OHS
Row 750 meters
40 power snatch
Row 500 meters
40 OHS
Row 250 meters
40 power snatch
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Recommended pre workout: Nitric Oxide Support
Recommended Intra workout: BCAA
Recommended post workout: Protein