MOBILITY & WARM UP
AMRAP 4:00
10 alt. Spiderman stretch
10 double knee tucks in plank
10 air squats
10 jumping jacks

HEAVY BACK SQUAT

On a 10:00 clock
Build up to a 3-rep back squat

SKILLS & SPECIFIC WARM UP

1 set
Movement // Focus
10 pulls on the rower // Legs extending as the shoulders move back
5 burpees

1 set
Movement // Focus
10 pulls on the rower // Legs extending, shoulders move back, and arms pull last.
5 burpees

1 set
Movement // Focus
10 pulls on the rower // Arms release from the body first before the legs on the return
5 burpees

1 set
Movement // Focus
10 pulls on the rower // Legs, body, arms on the pull. Arms, body, and legs on the return
5 burpees

CONDITIONING

“AND IN THE MIDDLE? SURPRISE!!!”

3 rounds for time of:
500/400-m row
21 burpees
400-m run