Friday:  February 21, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Double LAX Ball T-Spine Smash, 2:00

20 Banded Good Mornings
20 Deadbugs

Strength/Skill(15:00 – 35:00)
Front Squat:  4×4 at 90% of the 4RM you established on Monday.

WOD(35:00 – 47:00)

Fitness/Performance
AMRAP 1:00
Max Rep Calorie Row/Bike/Ski
3:00 Rest
AMRAP 2:00
Max Rep Calorie Row/Bike/Ski
3:00 Rest
AMRAP 3:00
Max Rep Calorie Row/Bike/Ski

Competition
AMRAP 1:00
Max Rep Calorie Row
3:00 Rest
AMRAP 2:00
Max Rep Calorie Row
3:00 Rest
AMRAP 3:00
Max Rep Calorie Row