Thu Oct 10, 2019

3 rounds
5 Russian Kettlebell swings
5 empty Bar Deadlifts
Row 100 meters

10 PVC pass through
10 empty barbell good mornings
banded shoulders
Foam roll      Lower back
                       Hamstrings
                       Quads

4 x 20 Bench Press 1 x 5

Set #1 @ 60%
Set #2 @ 65%
Set #3 @ 70%
Set #4 @ 75%

10/10/2019 - CrossFit WOD Tabata

8 rounds of the following

8 rounds of Kettlebell swings (Go light just move through the workout)
then
8 rounds of a row for meters
then
8 rounds of body weight deadlifts