Warm-up
• 300 m Row
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 1 min Goblet Squat Hold
Strength
Find 1 Rep Max Back Squat:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%
Rest 2 minutes between each set.
Conditioning
27-21-15-9 reps for time:
• Kettlebell Swings 53/35#
• Front Squats 95/65#
No rack; fronts squats start from the floor.