2/8

Warm-up
Row Warm-up
Row 500/Run 400
3x
10 Spiderman Lunges
10 Box Jumps
10 Leg Swings
5 Backsquats with Barbell
5 Burpees
Weightlifting
Back Squat (4 x 2 at 90% )
Front Squat (Max effort at 50% of today’s back squat weight)
Metcon
Metcon (Time)
Row 1000m
50 Push ups
Rest 2 minutes
Row 1000m
50 Pushups

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