WARM UP:
3 x 750 M. Row
Set 1: 250 (Easy) 250 (Mod.) 250 (Hard)
Set 2 & 3: 500 (Mod) 250 (Hard)
SKILL:
8 MIN. EMOM
ODD: 5 Hollow Rocks to Superman’s
EVEN: 10 H.R. Pushups
LIFT:
Back Squat
5 @ 60%
4 @ 65%
3 @ 75%
2 @ 85%
1 @ 90%
WOD:
“YOUR ISLAND”
5 Rounds
400 M. Row
2 Back Squat @ 90% 1RM (High Bar)
POST WOD:
Foam Roll
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