Pendlay Row
5 Cluster Sets @ 35% of your deadlift 1RM
A cluster set = 2 Reps – 10 second rest – 2 Reps – 10 second rest – 2 Reps – 30 second rest
WOD
500m Row
5 Pullups
10 Westside Situps (65/35)
15 Pushups
20 Overhead Squats (65/35)
200m Run
Repeat in reverse – 20, 15, 10, 5, 500m Row