Strength
Every 3 Min x 4 Sets
a) Back Squat – 10 Reps @ 60-65%
b) Bent-over DB Rows – 10 reps (each arm)
Conditioning
18 Min AMRAP
15/12 Cal Row
12 Box Step-ups 95/65# to 20″ Box
9 GI Janes
WOD Notes: Lots of pushing with the lower body & pulling with the upper body today. Goal is 5+ rds. Use barbell from the back squats for the Step-ups. You will hold BB in the front rack position. Stay light and move for 12 reps unbroken each rd. Try to pick a bar above your height for the GI Janes.