9.9.19

Benchmark Day:
"Nicole"
AMRAP in 20 min. of:
- 400m run
- max UB pullups

5 min - Finisher
5 Rounds
1) Bent Over Row w/Plate (10 Seconds)
-recommended load: 15/10kg
-max effort: minimum 7 reps
2) Bent Over Row Static Hold w/Plate (20 Seconds)
-hold is to be performed near chest and at 90 degree arm bend
3) Bent Over Row w/Plate (30 Seconds)
-Active Recovery - Slow, Continuous Movement (No Stopping)
*No rest between reps or rounds
*Total Time: 5 minutes