Friday 10-19

warm up
row 250m
10 OHS
20 walking lunges
30 jogging high knees(in place)
30 jogging butt kicks(in place)
20 sit ups

skill/strength
EMOM for 15 minutes
1 rope climb

functional fitness
Spend 15min practicing rope climbs

skill/strength pt. 2
Spend 20min to find your 1RM Back Squat

functional fitness
5×3 Back Squats adding weight only if form is solid

stretch
supine hamstrings
wall straddle
calves