Warm-up
Hydrants
Superman hold 90s
Spanish squat
Weight assisted ankle stretch
Banded squat
Backsquat prep
1/4
1/2
Full
Metcon (11 Rounds for weight)
Row 750m
Back squat every 2m
*Round 1
2×15
Round 2
3×10
Round 3
3×5
Round 4
3×1
**Build every round.
***The intent of the row is to provide blood flood and a slight limiting variable.
***Maintain a consistent pace on the row. Treat it as a journey, not a sprint.