Warm up
Run 400 m or row 500 m
then 2 rounds of:
6 Push ups
9 Squats
12 Sit ups
Group Mobility
Strength
Front squat 1-1-1-1-1
Conditioning
10-9-8-7-6-5-4-3-2-1 rep rounds of
Front squats @ 50% 1RM
Toes to bar
The most rewarding things you do in life are often the ones that look like they cannot be done. -Arnold Palmer