Warm Up
3 Rounds: 5 Push-up to Pike-up -10 Bootstrap Stretches- 10 Alt. Spiderman Lunges -10 T-spine Rotations
And
Emom x 6:00 :30 On/ :30 Off
Min 1 – Row (Easy)
Min 2 – Wall Squats
Min 3 – Row (Moderate)
Min 4 – Cossack Squats
Min 5 – Row (Hard)
Min 6 – Back Squats w/ empty bar
Skill
3-3-3-3-3 Back Squat*
*Start moderate and build to heaviest set of 3.
Workout
3 Rounds For Time
13 Back Squats (155/105)|(115/75)*
350/300 Row
*Squat can come from ground or rack.
End Of The Wod
Coll Down For Recovery