Essentials:
A.
4 Sets
Back Squat x 3 reps Light to Moderate Load (50-70%)
On the 2:30 min
B.
For Time:
Row x 1000 meters
Overhead Squat x 30 reps
Row x 750 meters
Dumbbell Walking Lunge ; One Dumbbell Overhead x 30 reps *Switch DB Position after 15 reps*
Row x 500 meters
Dual Dumbbell Squat x 30 reps
Row x 250 meters
Fitness:
A.
4 Sets
Back Squat x 3 reps Light to Moderate Load (50-70%)
On the 2:30 min
B.
For Time:
Row x 1000 meters
Dumbbell Single Arm Overhead Squat x 30 reps 50/35 *Switch arms after 15 reps*
Row x 750 meters
Overhead Dumbbell Walking Lunge x 30 reps 50/35 *Switch DB Position after 15 reps*
Row x 500 meters
Dual Dumbbell Squat x 30 reps 50/35
Row x 250 meters
Performance:
A.
4 Sets
Back Squat x 3 reps Light to Moderate Load (50-70%)
On the 2:30 min
B.
For Time:
Row x 1000 meters
Dumbbell Single Arm Overhead Squat x 30 reps 50/35 *Switch arms after 15 reps*
Row x 750 meters
Dual Dumbbell Walking Lunge ; One Dumbbell Overhead, One Dumbbell Front Rack x 30 reps 50/35 *Switch DB Position after 15 reps*
Row x 500 meters
Dual Dumbbell Squat x 30 reps 50/35
Row x 250 meters