Tuesday


Warmup
2 Mins each Row, Dyne, Run, Rope

then
3 Rounds
10 Barbell Back Squat (off Rack)
10 Push-ups
10 Sit-ups

then

Squat Mobility
1 Min Pigeon (side)
1 Min Froggy

WOD

3-3-3-3-3 Back Squat (reps every other min)
Advanced @ 80% 1 RM straight
Novice = explore to 3RM

then

 Partner Interval Row Ladder
100m – 20om – 300m – 400m – 500m –  each
*resting partner is responsible for ascending ladder of Goblet squats and HR Push-ups to be explained by the coach

Cooldown

Stretch off the ledge

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