Warm-up
400m run
Squat Therapy
20 walking lunges
20 side lunges
20 air squats
10 empty bar back squats
Repeat with a band around your knees (optional)
Strength:
Back Squat
20 Rep Max
(repeat)
Metcon:
For time:
2000m Row
800m run
1000m Row
400m run
Then
500m row
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