Warm-up

Strength:

Every 2min x 12min

Back Squat

6×65, 4×75, 2×80, 2×85, 1×90%, 5×65%

Conditioning:

21-15-9

Dumbbell Floor Press

Dumbbell Front Squat

Renegade Row*

*Today it’s just the row, no push-up in between. 1 rep = row L, row R.

Make sure your hips are low, in a plank position and not higher than your shoulders.

Rx+ 50/35

Rx 35/25