Warm-up
• 300 m Row
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Standing Toe Touch Foot on Box Right
• 30 sec Standing Toe Touch Foot on Box Left
Strength
Front Squat
• 4 sets of 5 reps at 60% of 1RM
Back Squat
• 2 sets of 5 reps at 65% of 1RM
• 3 sets of 5 reps at 70% of 1RM
Conditioning
21-15-9 reps for time:
• Ring Muscle-ups
• Overhead Squats 135/95#