Strength:

Front Squat

5   reps at 65% 1RM

3   reps at 75%

1+ reps at 85%

 

For max reps at 85%

 

 

Conditioning:

21-18-15-12-9-6 rep rounds of:

Calories Rowed

Sit-ups

Box Overs (24/20″)

Hand-release Push-ups

 

For Time

 

 

Flexibility:

Low Lunge Twist – 2:00/side

Eye of the Needle – 2:00/leg

Reclined Spinal Twist – 2:00/leg

 

 

Post load and max reps, time, and experiences to comments