STRENGTH
Back Squat
5×3 @75% of 1rm
000,200,400,600,800
WOD
For Time (14 min cap)
2 rounds
45/35 Cal Row
30 Med Ball Sit Ups
5 Rope Climbs
@ (20/14)
PEAK
6 Rounds
Run 200m
10 x Single Arm Dumbbell Arnold
Press w/ KB Rack Hold (10 Each
Side)
*Choose a weight where you can
maintain good form