Feb. 21 @ 3:30PM

Warm Up

500m row

then 2 rounds

5 Kb Snatches

5 Hand Release Push-Ups

5 Squat-2-stand

Strength

Backsquat

3 sets of 5 reps @ 65%, 75%, 85% 1RM

Core

Anti-Extension (barbell rollouts)

3 sets of 10

Metcon

"Helen"

3 rounds for time

400m run

21 Db Swings (55#)

12 Pull-Ups