500m row
2x5 wall squat
2x10 goblet squat 35#
2x10 wall ball 25#
2x20 walking lunge
2x10 ghd sit ups
4x10 leg swings
2x10 pvc pass throughs
10x1 clean + 2 jerks
(work up to a heavy set)
(rest as needed)
4x8 back squats
(medium weight)
(rest as needed)
Tabata row x 3 sets
(rest 5:00 between)
5x10 weighted push up
(rest
2:00 between sets)
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