Strength

i) Back Squat 3×7 (Heavy/Ascending)

ii) OH Squat 3×6 (Ascending)

MetCon

For Time:

500m Row

10 Double Unders

10 Cross Over Skips

400m Row

20 Double Unders

20 Cross Over Skips

300m Row

30 Double Unders

30 Cross Over Skips

200m Row

40 Double Unders

40 Cross Over Skips

100m Row

50 Double Unders

50 Cross Over Skips