Warm-up

• 3 Rounds
  • 400m Run
  • 10 Air Squats / 10 Goblet Squats / 10 Front Squats
• (empty BB) -front rack stretch
• -couch stretch
• -pigeon stretch

STRENGTH

• Front Squat 5×3 at 70% 1RM
• Rest 1:30 between sets.

Pick a weight that is moderately heavy and that you can move well!

METCON

• 4 rounds for time of:
  • Row, 500 m
  • Run, 400 m
  • Rest 1 min

Push the row and recover on the Run, row pace should be faster than 2k pace, run pace should be an easy recovery pace.