- Strength – 20 min to establish a 5 rep max back squat. Focus is on quality of squat. Ask for a spot from the coach.
- Conditioning – AMRAP15 – Teams of 2 – Follow the leader style
- 10 Cal Row
- 10 Toes To Bar
- NOTE – As soon as partner one is done rowing, partner 2 can start on the rower. If you finish your toes to bar and your partner is still rowing, rest.
- Finisher – 5 Sets
- 10 KB Front Rack Lunge – Hold KB in right arm for 10 reps alternating legs, then switch to the left arm for another 10 reps
- 25 Russian Twists