Warm-up:

  • Endurance Challenge: max distance row (meters) 90 sec x 3 attempts
  • Post-Best Round

 Part 1:

Front Squat

  • 1 x 5RM
  • 4 x 5 @ 90% of 3RM
  • (Rest Interval: 2-3mins for sets @ 90%)

 Part 2:

5 Rounds for time:

  • 21 Wall Balls (20/14)
  • 12 Toes to bar

Cash Out:

  • Samson Stretch on Steroids (band the trailing leg) x 2 min ea side
  • Lying hamstring stretch with band around foot x 2 min ea side