Warm-up
• 300 m Row
2 rounds:
• 10 Cossack Side Lunges
• 30 sec Squat Hold
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Strength
Front Squat
• 5 reps at 50% of 1RM
• 5 reps at 55% of 1RM
• 2 sets of 5 reps at 60% of 1RM
Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 60% of 1RM
• 8 reps at 65% of 1RM
• 8 reps at 70% of 1RM
Conditioning
2 rounds for time:
• 25 Deadlifts 225/155#
• 400 m Run
• 50 Wall Balls 20/14#
• 400 m Run