Warm Up:

400M run

30’ walking lunge

Walking kicks 30’

10 Russian Baby makers

10 slow push ups

20 PVC pass throughs

10 OHS w/PVC

S/S/S:

Front Squat

3X5

Increase weight ea set

This session, the reps per set stay the same, but the sets drop to 3. This means, go heavier than when you did 5X5

WOD:

3 rounds for time of:

Row 500 meters

15 overhead squats (95/65)

Keep a steady pace on the row, and piston out the OHS.

Scaling:

OHS -> As needed

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Cool Down:

Leg Bleeds – 4 min

Front Rack mobility – 2 min per arm