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

 

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