The CFV OG Supplement: Week of 08.20.18
Five rounds not for time of -
5 archer rows (5 with each arm, so 10 total per round; Example: https://www.youtube.com/watch?v=4g8CM9pV4X4
10 seated dumbbell press (Sit on your pompis & strict press; you pick the weight - make it challenging)
Back squat (At 70% of your max weight)
...with 5-second pause at the bottom!
(That's five sets of three.)
Warm up with some nice squat therapy in front of the post or holding bumper plate straight out in front of you. Get those pompis (booty) engaged!