General Warm-up
Then..,
0-10min.
4 Rounds:
200m Run
200m Row
Then..,
Every 2:00 x 5 sets: 5 Front Squats
Warm-up as needed. Start around 60% of your 1RM. Build on feel
Then..,
Every 2:00 x 5 sets: 5 Back Squats
Warm-up as needed. Start around 60% of your 1RM. Build on feel.
Then..,
12:00 Cap
100 Double Unders
75 Russian KBS, 53/35
50/42 Cal Bike/Row
25 Hand Release Pushups /Rx. HSPu
100 Double Unders
ROMWOD
Couch Stretch 1:00 e/s
Foam Roll Quad 1:30 e/s
Pigeon Stretch 1:00 e/s
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