Part 1: Front Squat 5/3/1+
Last set is for max reps.
You may also use this time to practice squat technique and front-rack mobility.
Toes to Bar 21/15/9
Option 2: hanging knee raises
Option 1+: heavy wallball
Then (optional but not really)…
50/35 cal row
Your score is the number of pulls on the rower it takes to get to 50/35 cals. The lower the score the better. Ask a friend to count if you’re afraid you won’t be able to keep track.