A. Four sets, not for time:
1) Front squat (5 second pause at the bottom) x 5 reps
2) Hip Extensions x 10-15 reps
B. 4 Rds (24 min total) of:
*Against a 3-minute running clock, complete:
-135/95 lbs Ground to Overhead x Max reps
REST 3 MINUTES
*Grab a partner, if possible, to share a barbell and rower with to save space. If more than 14 athletes in class, then row will become 400m run.