Back Squat: (18:00)

3×10 @ 60% of 1 RM

METCON (20:00)

Every 5:00 x 4 (20:00)

500/400 M Row (ADV: Male– Under 1:50 Pace entire time — | Female — Under 2:10 Pace entire time)

300 Meter Shuttle Run

*Score is slowest round

OPTIONAL WORK:

20:00 Foam Roll and Mobility