Warm-up
Mobilize for 5 minutes
Row, bike, or run for 2 minutes
30 sec Static Hang
15 Sit-ups
15 Hip Extensions
15 Push-ups
10 Pull-ups
10 Wall Balls

Squat
Every 2 min. for 6 rounds
Back Squat
5 @ 75%
1 @ 80%
5 @ 75%
1 @ 83%
5 @ 75%
1 @ 85%

Conditioning
3 Rounds for time:
500m Row
12 Push Jerks (155/105#)
15 Toes-to-bar

Extra Work
Bike Conditioning
7 Rounds:
20 Calories
Rest :40 between efforts

Row Conditioning
9 Rounds:
1:40 on, :20 off
Rest 2 min rest after round 5 This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.
Record total meters.

*Programming modified from Ben Bergeron's CompTrain