Warm up:

• 500m Row
• 3 rounds for quality of:
  • 10 Glute Bridges Single Leg Glute Bridge Hold, L 15 secs/R 15 secs
  • Front Rack Hold, pick load, 30 secs
  • Plank Hold, 45 secs
  • Increase front rack load from previous time.
• 500m Row for time!!!

Strength:

1 Tempo Front Squat, pick load Every 1 min for 9 mins.

Tempo- 3 secs down, 3 sec bottom pause, 3 secs stand

Metcon:

For time: 30-20-10 reps of:

• Row Calorie
• Alternating Single Dumbbell Box Step-up, 50/35 lbs, 24/20 in

— then — 10-20-30 reps of:

• Alternating Dumbbell Snatch, 50/35 lbs
• Wall Ball, 20/14 lbs