Conditioning:

Row 250m

5 Front Squats* (175/113)

5 Bar-Over-Burpees

Row 500m

7 Front Squats

7 Bar-Over-Burpees

Row 750m

7 Front Squats

7 Bar-Over-Burpees

Row 500m

5 Front Squats

5 Bar-Over-Burpees

Row 250m

 

For Time

*Must clean the bar to perform FSQ. Squat cleaning first rep is allowed.

 

Flexibility:

Eye of the Needle – 1:30/side

Reclined Spinal Twist – 1:30/side

Hip Capsule – 1:30/side

Overhead Distraction – 1:30/side

 

 

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