STRENGTH:
BACK SQUATS
1 X 8 @65%
1 X 6 @75%
1 X 4 @85%
1 X 4 @90%
METABOLIC CONDITIONING:
4 ROUNDS FOR TIME
15/10 CAL ROW 9/6 CAL ASSAULT BIKE
12 AIR SQUATS
9 PLATE WEIGHTED HOLLOW ROCKS 25/15
12 ALTERNATING DB HANG CLEAN AND SHOULDER TO OVERHEAD