Strength:

Back Squats

5   reps @ 60% 1RM

3   reps @ 70%

1+ reps @ 80%

 

For max reps @ 80%

 

Conditioning:

“Insatiable”

Complete as many rounds as possible in 8:00 of:

6 Shoulder-2-Overhead (95/63)

9 Bar-over-Burpees

12 V-ups

 

For Score

 

…Rest 5 minutes

 

4-person team, equal work perform:

3000m Row

 

For Time

 

Flexibility:

10 Sit-ups to Straddle

Right Side Straddle – 1:00

Left Side Straddle – 1:00

Middle Straddle – 1:00

First Rib Mobilization – 2:00/side

Banded Olympic Wall Squat – 2:00

 

 

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