PRIMER:
AMRAP 5
5 Strict Pull Ups
10 Push Ups
15 Lunges
12 Seconds of hard pulls on the rower.
SQUAT ACTIVATION:
2 x
10 Leg Swings front to back
10 Leg Swings
Side to side
Squatting Ankle Rocks
5 Back Squats
STRENGTH:
Back Squat / Front Squat
% is Based off 5 RM Back Squat
Set 1:
10 BS @ 60%
5 FS @ 60%
Set 2:
8 BS @ 65%
5 FS @ 62%
Set 3
6 BS @70%
5 FS @ 64%
WOD: 2x500M Row – 5s from PR
Rest as long as your row took and, Repeat.
Dumbbell version:
2x500M Row
Bulletproof shoulders:
2x500M Row
Bodyweight:
2x500M Run