September 27, 2018

Warm up:

PVC

Foam roll

4-way banded walks with squats

5m EMOM – 12 wall balls

Strength:

Back Squat – 8-8-6-6-4-4-2

Work up to heavy double, 85-90%.

Conditioning:

For time:

1k row

1k ski

750m row

750m ski

500m row

500m ski