Wednesday, September 4, 2019

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Warm Up

350m Row

150m Straight Leg Row

5 Inch Worms

30 sec Calf Stretch

10 Wall Squats

30 sec Pigeon Stretch

30 sec Front Rack Stretch

5 Empty BB Front Squats

5 Empty BB Back Squats


20 min to work up to a heavy 3-rep back squat

*90 secs rest MINIMUM between sets


Teams of 2 - 6 RFT

P1. 5 Front Squats (135/95) then max burpee over bar until P2 finishes row

P2. 250m Row

*Each person squats/burpees 6 times and rows 6 times