500 meter row
550 meter run
Mobility Session/Team Stretch
Workout Specific Warmup
5 x 5 of back squat, up to workout weight
press/HSPU warmup after each set
5 rounds for time of:
10 2-hand KB push presses
10 back squats, 135 lbs (95 lbs)
300 meter row
The KB presses should be performed at the heaviest bells you can use and still get sets of 10.
If you can do hand stand pushups, do them instead of the presses.
If you can backsquat more than 315 lbs (215 bs) use 165 lbs (115 lbs).
If you can backsquat more than 400 lbs (260 lbs) use 205 lbs (135 lbs).
"None are so empty as those who are full of themselves."
- Benjamin Whichcote