[A] – 5 Sets of 5:

Front Squat

Note: Rest as needed between sets

[B] – For time:

Row 500m x 4

Note: Rest 2 minutes between sets

WARM UP:

Samson Stretch – 10 Seconds each side
Spiderman Stretch – 10 Seconds each side
10 Leg swings

3 Rounds:
5 Inch Worm Push-ups
10 Jumping Lunges
20 Glute bridges
10 Toes to bar / Hanging leg raise

3 x 3 Front Squat at 50%, 65%, 75%