Not for time
- 5 x Weighted Dips @ 35lbs
- Rest 30 seconds
- 5 x Barbell Bent Rows increasing weight each set
Then take 10 minutes and prepare for next part with 3 rounds of each movement working on mobility and form:
- 5 x Strict Toes to Bar
- 5 x Front Squats (start with air squats, then empty bar, then with 115lbs)
Then for time do 3 rounds of
- 10 x Front Squats @ 115lbs
- 10 x Toes to Bar
Results: For the bent rows did: 95lbs, 105lbs, 115lbs, 125lbs, 135lbs. For the metcon took 5:25.