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