WARMUP
:20 Arms Only Row
:20 Body/Arms Row
:20 Legs Only Row
2 min Full Body Row
Into…
3 ROUNDS (Coach Led)
10 Barbell RDL*
8 SLOW Upright Rows
6 Hang Muscle Cleans
12 Alt. Elbow Punches
6 Bodyweight Lunge+Lunge+Squat
*RND 2-3 complete BB Clean Deadlift.
STRENGTH
Front Squat for load:
ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Front Squat*
*Bar must come from the floor.
(Score is Weight)
WORKOUT
3 ROUNDS FOR TIME
500/400m Row
30 Sit-Ups
10 Front Squats (185/135)
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
10 Cat/Cows
5/5 Moose Antlers
-Rest as Needed b/t Sets-
(No Measure)
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