Warm Up
3 Rounds
10 Pause Squats
15 Band Good Mornings
10 Alt Dead Bugs
3-2-1 Lateral Squat Walk
Strength: Back Squat
Prep: 1×10 w/bar, 3×5 working up
Work: 8-8-6-6
Team Met Con (teams of 4)
Row 5000 M
Switch person on rower every minute
On the minute everyone not rowing does*:
A) 5 Burpees
B) 10 Alternating Jump Lunges
C) 15 V-Ups
*Burpees first minute, Lunges second minute, V-Ups third minute, Burpees fourth minute etc.
