1. Warm-up
2 Steady Rounds:
12 Goblet Squats
24 Calorie Row
2. Strength
Find a 1RM Back Squat
3. Conditioning
5 Rounds:
7 Front Squats 225/155lbs
1 Gasser (Sprint 100m out and back)
5 D-Ball over Shoulder 150/100lbs
Rest :90
Score is fastest and slowest time.
——–Optional——–
4. Gymnastic Accessory
AMRAP 5 Minutes:
Max Sets of 4 Strict Pull-Ups
Score is total number of unbroken sets of 4 completed.
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