20180730

Performance
(Choose 2-3 exercises)

A] Front Squats
73% 1x4
78% 3x3
80% 3x2
83% 2 x 1
Rest 90-120 seconds between sets

B] Deadlift
73% 1x4
78% 2x2
80% 3x2
83% 2 x 1

C] For Time:
1000M Row
50 DB Squats 35/20# (50/35#*)
30 T2B

Fitness 

A] 3 sets:
6-8 Half Kneeling single arm press (Non-dominant arm)
rest 10-15 seconds
8-10 Single arm OH walking Lunge (Non-dominant arm) 
rest 30 seconds
6-8 Half Kneeling single arm press (Dominant arm)
rest 10-15 seconds
8-10 Single arm OH walking Lunge (Dominant arm)
rest 30 seconds
(*heavier than last week.)

B] For Time:
1000M Row
50 DB Squats
30 T2B
*Scale t2b > knees to elbow > v-ups > sit-ups