Warm-up
• 300 m Row
3 rounds:
• 10 Lateral Jumps over Rower
• 10 Air Squats
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength (Texas Method 3.3)
Back Squat
• Test for new 5RM
Shoulder Press
• Test for new 5RM
Power Clean
• 5 sets of 3 reps
Conditioning
Friday the 13th
13 min AMRAP:
• 13 Kettlebell Swings 53/35#
• 13 Box Jump Overs 24/20”
• 13 Wall Balls 20/14#
• 13 Toes-to-bar