Part 1:
3 Rounds
Row 300 M
30 Second Plank
10 Supermans/Back Extensions
2 Minutes of squat and/or front rack mobility
*Warmup-type pace
*Not for time
Part 2:
5 x 6
Front Squat
5-10 Pounds heavier than September 29, 2015
Part 3 (Optional)
5 x 10
Pulling Strength
*You will be able to choose from 4-5 different movements including Weighted Rows, Strict Pull Ups, Ring Rows, etc