Warm up
4- Parking lot Sprints (sprint to one side, jog back, 10 second rest)
4- 200m Row Sprints (35 Stroke per minute, 30 second rest)
4- 20 second Resistance band runs (time starts at end of forward progress)
20 Deep squats 2 sec down, 3 down, 2 sec to return to upright
WOD
Front Squat - 3/3/3/5/5 (coaches, strict form)
80%, 90%, 100%, 90%, 80%
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