Saturday

Strength
Pendlay Rows – 5×5 @ 30% 1RM deadlift
Between sets 8 back extensions
WOD
Back Squat 5-5-5-5-5
Between squat sets Row 100m, 200m, 300m, 400m, 500m

After squatting move quickly to the rower. Rest as needed after rowing. Record times for each interval rowed.

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.