Warm-up
Row 1000 meters
Three sets of:
1 samson stretch each leg
12 overhead squats
12 sit-ups
12 back extensions
10 jumping pull-ups
12 dips
The Big Five
Complete as many rounds in 20 minutes of:
5 deadlifts 35#
5 hang cleans 35#
5 front squats 35#
5 push press 35#
5 back squats 35#
Final count - 10 rounds + 1 back squat
OWMA Quotable Quote
"Welcome back Craig!"
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