DATE – Friday:

Warm-up: Partner med ball warm-up


Lacrosse ball glutes and outer hip + Pre-squat hip mob

WOD A) (20 min)

Back squat:

In 10 min quickly to build up to a heavy (but not max) single – (90-95% of your 1RM)

– Then perform 3 reps every 90s @ 70-75% (of 1RM) x 8 rounds

WOD B)  Partner WOD:

In 15 min, between you and your partner row as many meters as possible.  You may switch as you like, but the partner off the rower must complete 10 x burpee ball slams (30/20lb) before switching onto the rower.

Score is total meters rowed in 15mins.