4 rounds for time:
500m Row (10/7 resistance)
400m Run

Extra Work:
All Levels - 25 dal-rod overhead squats
2/3 - 25 barbell overhead squats

Post times to forum!

hiiiiiiiiii
dear friend's i read your comment's and post's they are nice and effective but i want to know more about something if you tell me some more imfo. or data about this it's very nice to me and thank's a lot dear...