Warm-up
3 sets
5 Tuck Jumps
10 Stroke Row increasing to 90+%
Rest 1:00
then…
World’s Greatest Stretch x 5 Each Side
Weightlifting
Front Squat (5,3,1,5,5)
*15 min to complete Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 70%
*Set 5 – 5 reps @ 75%
Metcon
Metcon (3 Rounds for time)
E4MOM for 3 sets
300/250m Row
15 Burpees Over the Erg
10 HR Push-ups (R+ Strict HSPU)
