Warm-up
3 Rounds
:30Row/Bike/Ski/Versa/Run
15 BB Good Mornings 45/35
:30 Row/Bike/Ski/Versa/Run
15 OHS Squats 45/35/pvc
:30 Row/Bike/Ski/Versa/Run
15 Russian Twist 1/1
Then..,
Back Squat
20 Reps @70-75% of 1RM
*You can not put the bar back on the rack. Each rep should need about 2-3 breathes at the top. if you can just bang them out, you are doing it wrong.
Then..,
Complete with a Partner AQAP
75 Push-ups
75 BB/DB Row 95/65. 50/35.
50 synchro Ab Mat sit-up
500ft walking lunges (40′ sections)
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