01.21.2019
Warm up:
| 3 Rounds: |
| 200m run or 300m row |
| 10 dowel passovers |
| 10 Dowel Goodmornings |
| 10 Dowel pause back squats |
Strength:
| [20:00] |
| Back Squat |
| 4x 7 (across @ 70%) |
| rest as needed |
Conditioning:
| 3 Rounds: |
| 0:00 – 2:00 Max calorie row |
| 2:00 – 4:00 Max reps power clean |
| 4:00 – 6:00 rest |
| Rx : 135/95 |
| Rx+ : 165/115 |
Recovery:
| Posterior chain floss 2:00/ |
| Wall squat 4:00 |