Warm-Up / Skills

3 min Zone 1
2 min KBS “not heavy”
10 Wall Squat
10 Leg Swing
Lunge Complex
Bear Crawl

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Strength

Exercise: Back Squat/lbs
Reps: ME
Comment: 15 min to reach a Max Effort

“1000m Row”

Max Effort 1000m Row

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

Metcon

500m Row “Max Effort”
250m Row “Max Effort”
Opt 750m Row

Result Type: Time