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Row 3 minutes
Then:
2 minutes deep squat hold
Then:
3 Rounds
5 Back squat w/ empty bar
5 Goodmorning w/ empty bar
10 spiderman lunge
10 walking lunge
Record your best Front Squat 1 Rep Max lift.
3 seconds in bottom, 10 seconds in top.
Use the same weight for each set.
Rest as needed between sets.
85% of Strength 1, with same pause prescription
5 rounds for time of:
10 Back Squats, 185/125 lbs
20 Rower Calories
Goal: Sub 15 Minutes
Couch stretch 2 minutes / side
Piriformis roll 2 minutes / side
