Warm Up

:45s light rowing + inchworms

:45s medium rowing + low alt. cocask squats

:45s fast rowing + air squats – double bounce off med ball

-then-

• 90s/90s adductor smash
• 90s/90s glute fig 4
• 90s/90s banded front rack stretch

STRENGTH

A1. 5/5/4/3/3 Front Rack Squats

A2. 5×10 DB R. Delt Flys

-Rest 2 minutes

B. 3×6/6 Front Rack Lunges

-Rest 60s

WOD

4 Rounds for max reps:

• 1:00 max cal rows
• 1:00 max barbell power snatch
• 1:00 max MB sit-ups
• 1:00 rest