Warm-up
• 300 m Row
Try to hit 300 exactly, closest wins
3 rounds:
• 10 m Walking Knee to Chest
• 10 m Walking Figure Four
• 10 m High Kicks
• 10 m Butt Kicks
2 rounds:
• 10 Jumping Jacks
• 10 PVC Good Mornings
• 10 PVC Jump Squats
Strength
Alternate between:
Back Squat & Deadlift
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Setup 2 barbells: one racked for squats; one on the ground for deads. Perform 3 squats then 3 deads. Increase weight for the next set and repeat. Not for time. Rest as needed between movements.
Conditioning
25 rounds for time:
• 1 Rope Climb 15’
• 2 Squat Snatches 115/75#
• 3 Burpees