Warm-up:
- 3×250/200 m. Row
- 2×10 Jumping Air Squat
- 3×8 Bulgarian Split Squat
- 3×8 Hip Thrust
- 3×5 Pause Squat
Skill/Strength:
Back Squat
7×5 @ 75% – EMOM
MetCon:
8 min. AMRAP
RX
- 12 Box Jump 20/16
- 10 Ball Slam 30/20
- 8 Plate Sit-to-Stand 45/25
Fitness/Recovery
- 12 Step-up 20/16
- 10 Ball Slam 30/20
- 8 Plate Sit-to-Stand 25/15