Warm Up: 3 Rounds
10 Calorie Row, Bike, or Ski
10 Push Ups
30 Second Squat Hold
Strength: Back Squat 3×5
Use 50-60% of your working sets from previous weeks. Focus on good form and mechanics.
Cardio: Ez3K
3000 m row
Not a time trial or a benchmark. Go easy and relax into it
Met Con: Complete for time
30 Squat Clean Thrusters
