2021-07-16

Warm-up

150m row just arms
150m row just legs
15 pvc pass throughs
20 leg swings
10 spiderman stretches
15 pvc strict press
15 pvc back squats

Skill Work

3 rounds
6 barbell back rack lunges
12 weighted hip extensions

WOD

1000m row

30 back squats

30 GHD sit-ups

1000m row

Time: 14:30 (155# on first 10 back squats, 135# on all remaining)