A) Find a heavy 5 back squat. Then drop to 70% of heavy 5 and do 2 sets of max reps aiming for 10-15 reps.
*See if you can go 5-10 lbs heavier than last week
*25 minute time cap
A) 500m row technique warmup, stay under 25 stroke per minute
B) Every 5 minutes for 10 minutes: Row 750m @ 75-80% effort
C) @ Minute 10: 5 minute AMRAP of
10 alt. db hang snatches (50/35lb)
14 air squats
18 lateral hops over db
Rest 2 minutes then...
D) Every 5 minutes for 2 rounds: Row 750m
E) Then 5 minute AMRAP:
10 alt. db hang snatches (50/35lb)
14 air squats
18 lateral hops over db
Rest 2 minutes then...
F) Every 5 minutes for 2 rounds: Row 750m
