PR Row, Squats

Warm-up -

50 side step KB swings 25/35
50 box jumps
50 situps

Workout -

Complete 3 attempts at your PR for:

10 front squats AHAP
500 m timed row 

Rest as needed between each exercise.
Post time from each row attempt and weight of each FS to comments.

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Alts for off-site row would be:

ski squats M/H, or
high Sumo 35/53.  

1 pull = 10m.  Do your best to complete the rep to the best of your ability.  Many times folks are temped to short movements when performed for time.  

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Are strict pushups from your knees too easy and from your toes too hard?  Angie C. and Amy have been doing THESE.  They are amazing for your core!

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Candice lends her voice to National Gun Appreciation Day.