Warm up
3 sets
Row or Bike 1:00, easy to hard pace
30 squats (10 narrow, 10 normal, 10 sumo)
10 behind the neck strict press
10 barbell Kang squats



Primer: squat warm up https://www.instagram.com/stories/highlights/17887675001361780/
2 sets
empty barbell RDL + row x 10 reps
silverbacks x 10 reps


Strength
max back squat day
3 @ 50%
2 @ 65%
2 @ 75%
1 @ 85%
1 @ 90%
1 @ 100, 102, 104%

OR

Take 90% of your recent max deadlift and that is your working max
Use your working max deadlift
60% 4 x 10 reps
60% x 10+ reps



WOD
"Admin"
30 KB swings 53/35
500m row
25 KB swings
400m row
20 KB swings
300m row
15 KB swings
200m row
10 KB swings
100m row
*score is total calories- which is found by changing the unit on the rower*