A1.front squat @ 32X1 X 6-8 X 3; rest 10 seconds
A2.split squats (no added weight) @ 30X0 X 8 ea X 3; rest 90 seconds
B.@ Z2 for 15:00
Bear crawl 1 lap
Row 200 meters
Crab crawl 1 length
Run 200 meters
Jump rope 30 seconds
C1.hollow plank X 20 seconds X 2; rest 20 seconds
C2.arched plank X 20 seconds X 2; rest 20 seconds
Performance
A.2 sets @ 85%
Row 600/AD 1 mile
10 P.lette kick throughs
3 rope climbs
15 hollow rocks
5 strict HSPUs
10 burpee pull-ups
Run 400 meters
Rest 5:00
*Row on 1 set and AD the other.
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