Warm-up

• 3:00 Row
• Tabata Air Squat
  • 8 Rounds
    • 0:20 ON
    • 0:10 OFF

Strength

• Back Squat 3-3-3
• Use the heaviest weight you can for each set.
• Rest 2 mins between sets.

70-75% 1RM

METCON

• For time:
  • Row, 500 m
  • 21 Back Squats, 225/155 lbs
  • Row, 500 m
  • 15 Back Squats, 225/155 lbs
  • Row, 500 m
  • 9 Back Squats, 225/155 lbs

Scaling Options: Scale the back squat weight to something you can hold unbroken or 2/3 sets each time.

Time Cap: 16 mins