grab one..

Warm Up-

1 mile run or row – your choice

GPP-

External Rotation-

2.5lb plate- 4 x 25 (2 left arm/ 2 right arm)

Wod-

5 back squat (135/95 L1) (115/75 L2) (95/55 L3)

15 double unders (attempts/ or x3)

6 back squats

15 double unders

7 back squats

15 double unders

8 back squats and so on…

-starting with 5 reps on back squat and increasing by one rep every round..

-as far as possible in 15 min..

Cool Down-

1/2 mile run or row- if you rowed the warm up you must run the cool down, and vice versa..