Warm-up
2 Rounds of the following:
– 200m Row
– 10 Wall Squats
– 10 Static Reverse Lunges
– 10 PVC Good Mornings

Weightlifting
Within 20 Minutes:
– Complete 5 Sets of 2 Back Squat @ AHAP

Metcon
4 Rounds for Time (10 Minute cap):
– 10 Single Arm KB Deadlift (Right Arm)
– 10 Static Reverse Lunges (unloaded)
– 10 Single Arm KB Deadlift (Left Arm)
– 10 Static Reverse Lunges (unloaded)
– 100m Single KB Front Rack Carry

https://www.youtube.com/watch?v=M39871Puz6c
KBs Loaded @ 70/53

Cool Down
– 2 Minutes Gentle Rowing
– 2 Minutes Pigeon Stretch

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