In groups of 2-3, working for 6 min.
Each group gets a rower and athletes will try to “rowl” a perfect strike (100M) in full pulls on the rower with no breaks in between. The whole team faces a 2 air squat and 1 burpee penalty for every meter off due in between rounds.


Walking Quad Pull with Reach 30’
Walking Hip Cradle 30′
Frog Stretch – 1 min
Pole Squat, shifting weight side to side – 90 sec.


Review of the Back Squat and common faults
Focus on creating torque by “screwing” feet into the ground prior to the descent and holding that tension throughout entire movement
Focus on taking a deep breathe to fill up the belly and holding tight to brace the core


Under an 18 min cap perform 2 sets of the following Back Squat Waves;
Wave 1 – 7-5-3
Wave 2 – 7-5-3
Take a few warm-up sets before starting first wave. Work by feel today. Waves should be progressive in weight as long as technique is maintained.
Wave 1 – 7×185, 5×205, 3×225 Wave 2 – 7×205, 5×225, 3×245
Work in groups and rest as needed in between sets.


For time – 16 min cap
Row 500m or bike 1000m
12 Hang Squat Cleans
25 Burpees
12 Hang Squat Cleans
20 Burpees
12 Hang Squat Cleans
15 Burpees
Row 500m or bike 1000m
P – 115/75
L – 95/65
F – 75/55


Complete 30 tire flips, resting as needed
Apple Harvest Day 5k Prep
Run 1 – 1.5 miles