unnamed (3)

Overhead Squat
3-3-3-3; by feel
From the rack
Once through
Row 500 meters
40 KBS
30 Toes to bar
20 Burpees
30 Toes to bar
40 KBS
Row 500 meters

Weight choices and modifications:
KBS – 53/35, 45/25, 35/15
Toes to Bar – Kees to chest, Knee tucks, Weighted sit-ups