Warm Up
2 rounds
1 min row
1 min air bike
20 lunges/bulg squat
5 inch worm + push

5 push up to downdog pose
10 cossack squat strech
1:00 plank hold

Strenght
Build to heavy 2 reps set on Pause Back Squat
3x5 reps @35-60%, then 4x2 @70-93% (on last set 0-1 RIR)
rest as needed bwn sets
Build to heavy 2 reps set on Pause Bench Press
3x5 reps @35-60%, then 4x2 @70-93% (on last set 0-1 RIR)
rest as needed bwn sets

Accessory Work
Farmers hold walking lunges
2x8-12 reps for warm up sets and 2x 16-20 reps for workout sets
rest as needed bwn sets
Double DB Floor Press
2x6-8 reps for warm up sets and 2x10-12 reps for workout sets
rest as needed bwn sets

Metcon Prep
2x40/20/10s of rowing, add speed.
rest 1 min bwn

Metcon

3 rounds
500m row@1km pr pace
straight to 4:00 at marathon pace (2.20-2.35 for men and 2.30-2.45 for women avg)

Cool down
1000m light rowing vastus 1