Strength:
A. Front Squat – 10 min. to build to a heavy single (not 1RM), then…
B. 3 x 3 @ 85% of Heavy Single
C1. DB Bent Over Rows – 3 x 12R/L
C2. Arch Rocks – 3 x 10 Reps (or 15 Supermans)
*Do part A, then part B, then alternate between C1 and C2 for three sets
Conditioning: For Time
25 Box Jumps (24″)
500m Row
25 Box Jumps
Post your scores to the Whiteboard.
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