Warm up

5’ Jump Rope

 

5’-10’ Free Flow

 

5 RM Back Squat

 

3x8 each leg back rack barbell step ups

 

Conditioning

4 rounds

250m row

10 front squats @225/135

8 C2B

rest 2 minutes

 

**score all 4 rounds

 

Scales

Front Squats

L1 185/115

L2 155/105

L3 135/95

L4 115/85

 

C2B

L1 10 Pull up

L2 Banded C2B

L3 Ring Row