101420

Warm-up:
10 Leg swings
5 Up/down dog
:20 Hollow hold
10 Superman
10 Air squat
Row 1 minute increasing intensity every :15
10 Jump squats
4 Floor tap (F/M/B)
Row 1 minute increasing intensity every :15
:30 Bottom squat

WOD:
A) 1 Rep Max Back Squat
20 minutes to establish a new 1RM

B) For time:
Row 500m

Home WOD/Zoom:
A) Every 3 minutes for 18 minutes (6 sets)
10 1+1/4 squats w/ single DB behind neck
14 DB step ups w/ DB’s held at sides.

B) For time:
Row 500m, Run 400m or AB 25/20 cals

Mobility:
1:00 Couch stretch