Warm up
10 minute squat test
Strength
15 minutes to a heavy set of 4 back squats
Wod
Every 3 minutes for 30 minutes
20 lunges
10 floor press
20 bent over rows
Warm up
10 minute squat test
Strength
15 minutes to a heavy set of 4 back squats
Wod
Every 3 minutes for 30 minutes
20 lunges
10 floor press
20 bent over rows
