Skill Work

Pre-workout

3 sets:
6 overhead squats
– Build in load.

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Rock ‘n’ Roll

For time:

– RX –
For time:
500-m row
30 toes-to-bars
30 overhead squats (80/115 lb)
500-m row

– INTERMEDIATE –
For time:
500-m row
20 toes-to-bars
30 overhead squats (65/95 lb)
500-m row

– BEGINNER –
For time:
300-m row
20 hanging knee raises
20 overhead squats (15/35 lb)
300-m row

– MASTERS 55+ –
For time:
500-m row
30 toes-to-bars
30 overhead squats (55/75 lb)
500-m row

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