Warm Up
Every 1:00 for 8 minutes alternate between:
banded good mornings, 45 seconds
narrow stance squats (cyclist squat as an option), 45 seconds
push ups, 45 seconds
row, 45 seconds


Strength
back squats
5 reps @ 65%
3 reps @ 75%
1 rep @ 85%
1 rep @ 85%
1 rep @ 85%


WOD
"Martin"
5 rounds for time
20/15 echo bike cals or 22/17 cals assault bike
20 air squats
immediately into...
4 rounds for time
20/15 cals row or ski
16 DB snatch 50/35 35/20