6.20.19

PVC/Foam Roll

4 Rounds –

Bear Crawl down and back – length of the rig plus a few feet

5 DB Load Single Leg RDL (each leg) – keep it light, no more than 25lbs

5 DB Load Front Rack Squats – use the same weight – spend a second or two in the hole every other rep

Strength:

Back Squat:

5-5-5-3-3-3 working to a heavy triple for the day – 80-90% of 1RM if you need a target

RDL – 3×8 (barbell load – smooth and strong)

Supinated Grip bent over rows – 3×8 (barbell load)

Conditioning:

8m Row or Ride for distance