1. Back Squat (60%x 10, 70%x 8, 75%x 8, 80%x 8)

2. Front Squat (60%x 5, 65%x 5, 70%x 5 x 2 sets)

3. Row Conditioning:

Complete 8 rounds, each for time:
Row 100m (All out threshold sprint pace)
Rest 2 minutes

Record slowest time


Optional

For time:

-100m 2-arm OH KB carry (2x 53#KB/2x 35# KB)

-100m 2-arm KB farmers carry (2x 53#KB/2x 35# KB)

-100m 2-arm front rack KB carry (2x 53#KB/2x 35# KB)

-100m 2-arm KB farmers carry (2x 53#KB/2x 35# KB)