Outdoors Primarily – Please do not park in the lot
Warm-Up
150m Row – Legs and Lean
150m Row – Just Arms
300m Row – Entire Body
7-6-5
Single Leg KB Deadlifts*
Single Arm Bent Over Row*
Goblet Squats
*Each Side
Accessory
EMOM12
1. 10 SA Hollow Hold Floor Press R
2. 10 SA Hollow Hold Floor Press L
3. 10 Kettlebell Pull-Over*
4. 10 Kettlebell Plank Drag
* can use a mb for upper back support
WOD
1000m Row
30 Goblet Squats 2|1.5
30 Kettlebell Swings
Rest 3 Minutes
750m Row
20 Goblet Squats
20 Kettlebell Swings
Rest 2 Minutes
500m Row
10 Goblet Squats
10 Kettlebell Swings
Level 2- 1.5|1
Level 1- 1|0.75, 750-500-250, 20-15-10 Reps
ADV- Kettlebell Snatch
Extra Work
9-6-3
Squat Snatch 165|110*
50ft HS Walk**
ADV – Over Obstacle
*Weight should be moderately heavy
**Outdoors – Sub 3 Wall Climbs per Round