Warm Up
Coaches Choice
Strength
5×3 Back Squat
Workout
1000m row
Then 4 rounds
20 medball step ups
20 wallballs
Time cap 15 minutes
Guys row after the 4 rounds. Ladies perform workout as written. Medball must be held in a bear hug or on the shoulders.
T1: adjust as needed
T2: as written
T3: 30 reps of each
Durability Work (Extra)
5 rounds
12 barbell rows
12 banded or cable face pulls
12 glute bridge ups
12 weighted hip extensions
rest 2 min