Warm Up
30 sec samson stretch each side
10 quadruped rock backs
8 adductor rock backs each side
10 single leg glute bridges
10 single leg rdl (each)
5 side lunges (each)
2 x 5 box jumps
WOD
5 x 5 Back Squats at last weeks 10rm (if no 10rm then 75% of 1rm)
– rest 2 mins between sets
After Party
row 750m
– rest 4 mins
row 750m