Warm Up
Back Squat Complex
(Complex = 3 Pause Squats 131 + 3 Quarter Squats + 3 Single Squats )
Every 2:030 x 5
Complete 1 complex every 2:30 and get as heavy as possible on your last 2 sets
• starting at 55-60% of 1 Rm
Workout
For Time Complete….
500m Row
50 BB Sumo Deadlifts 75/55lbs
500m Run
50 Body Weight Box Step Overs
50/40 Cal Bike
50 BB “Close Grip” Floor Press 75/55
500m Row
50 BB Front Rack Walking Lunges 75/55
Core Strength 2 Sets
1:30
Plank hold on elbows
Directly into…
1:30
Hollow Hold on Back
Stretch out !
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