Monday

Warm-up
Warm-up
EMOM x 6 MINUTES
Min 1 – Row (EZ → Moderate → Hard)
Min 2 – Air Squats → PVC Back Squats → Barbell Back Squats

Strength
Back Squat (5 – 3 – 1+ @ 70% – 80% – 90%)
1+ means athlete performs max reps at that weight with the goal of at least 1.

Workout
Metcon (Time)
FOR TIME*
30-20-10
Cal Row
Push Ups [HSPU]

*10 Toe 2 Bar after every full set (6 total sets)

-14:00 Hard Cap-