Strength
Back Squat – Work up to a 5RM, 3RM, & 1RM
—Should take about 2-3 attempts for each rep range
Conditioning
42-30-18
KB Swings 70/53lb
Wall Balls 20/14lb
Row (calories)
WOD Notes: Black line (10ft) is Rx’d for men & women. You may also air dyne (bike) for calories if rowers get backed up.
