Warm-Up
250m Row
Into…
3 ROUNDS
10 Groiner + Twist
8 Med Ball G2OH
6 Med Ball Jumping Squats
Into…
250m Row
Strength
BACK SQUAT
1×6 @ 70% of 2RM (Light-Moderate)
1×4 @ 75%
1×2 @ 80%
*Deload Week Prior to Retest of 2RM Next Week — Move Well!
(Score is Weight)
Workout
ON A 2:00 RUNNING CLOCK
Max Wall Balls
-Rest :30-
ON A 2:00 RUNNING CLOCK
500m Row
-Rest :30-
ON A 2:00 RUNNING CLOCK
250m Row
Max Wall Balls
-Rest :30-
ON A 2:00 RUNNING CLOCK
500m Row
-Rest :30-
ON A 2:00 RUNNING CLOCK
Max Wall Balls
(Score is Reps)
Cool Down
FOR RECOVERY
5:00 Foam Roll Quads
(No Measure)
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