Warm-up

• 1:00 Row
• 5 Inch Worms + Push Ups
• 1:00 Row
• 10 Air Squats + 0:30 Hold
• 1:00 Row
• 10 KB Good mornings + 10 Goblet Squats
• -Couch Stretch (45”/side)
• -Pigeon Stretch (45”/side)
• Barbell Warm Up: (empty BB)
  • 5 Narrow Stance Squats
  • 5 Regular Stance Squats
  • 5 Wide stance Squats

STRENGTH:

• Back Squat 3×5 at 60% 1RM
• Rest 1 min between sets.

METCON

• 2 rounds for time of:
  • Row, 500 m
  • Rest 45 secs
  • Row, 400 m
  • Rest 45 secs
  • Row, 300 m
  • Rest 45 secs
  • Row, 200 m
  • Rest 45 secs
  • Row, 100 m
  • Rest 45 secs

500 m Warm-up.

Try to get faster each split and make sure you are faster on the second round! Should be 2k pace or faster!

500 m Cool Down