Mobility – Coaches choice

Back Squat

Start at 80% of 1 RM and decrease by 5% each minute but add 2 reps

Round 1 – 3 at 80%

Round 2 – 5 at 75%

Round 3 – 7 at 70%

Round 4 – 9 at 65%

Round 5 – 11 at 60%

ROWING WOD – 6 rounds of time trial

3 rounds of row 250m (rest as needed)

3 rounds of 20 calorie row (ret as needed)

record each time