Warm up:
250m Row
5 min- hip/ankle mobility and leg stretches
10 Wall Balls
10 Back Squats w/ bar
Strength: 20 minutes
Build to a 1RM in Back Squat in 6 sets.
5@55%, 3@70%, 1@85%, 1@95%, 1@100+
WOD: 3 rounds
3 minutes
500/450m Row
Max Wall Ball (20/14)
Rest 3 minutes
