250818

– RX –
5 x 3:00 rounds:
400/500-m row
Max KB swings (53/70 lb)
– Rest 1:00 between rounds.

– INTERMEDIATE –
5 x 3:00 rounds:
400/500-m row
Max KB swings (35/53 lb)
– Rest 1:00 between rounds.

– BEGINNER –
5 x 3:00 rounds:
250/300-m row
Max KB swings (18/26 lb)
– Rest 1:00 between rounds.

– MASTERS 55+ –
5 x 3:00 rounds:
400/500-m row
Max KB swings (35/53 lb)
– Rest 1:00 between rounds.

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Post-workout

3 sets:
7 single-arm KB suitcase deadlifts, right
7 single-arm KB suitcase deadlifts, left
– Rest 1:00 between sets.

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