20 min time cap:
500m row
28 front squats 65/95
400m row
21 front squats
300m row
15 front squats
200m row
9 front squats
100m row
2 front squats
The row can be broken up any way you please. The front squats, however, are synchronized – you’re welcome!
FIT CAMP:
5 RFT
16 Plank to pushup position
12 DB Front Squats 20/35#
200m Run
