Warm Up
3 Rounds
5 Squat to Bootstrappers
10 Pause Squats
15 Band Good Mornings
20 Jumping Jacks
2 Min Death Stretch/side (1:00 down/1:00 up)
Met Con
5 Rounds of 500 M Row (~1:2 work/rest ratio)*
After each round complete:
100’ OH KB Carry
100’ Front Rack KB Carry
*Build pace through first 3 sets, with 3rd as all-out effort (try to beat 3/15 score). Keep 4th and 5th rounds within 10-15 second split time and focus on controlling stroke and breathing.
