STRENGTH
Back Rack Reverse Lunges
Front Leg Elevated On 20kg Plate
Start with both legs on plate, then one leg lunges back

Alternating
5 x 20
(10/10 Each Leg)
Increasing weight, build to a heavy set

METCON
5 Rounds
1:30 WORK/1:30 OFF
14/11 Cal Bike or 18/14 Cal Row
5 Power Clean (52.5/37.5)
Not AMRAP, complete 1 round each interval

These intervals need to be all-out sprints

RX+
16/11 Cal Bike or 20/16 Cal Row
5 Power Clean (60/42.5)

Scaled
12/8 Cal Bike or 15/12 Cal Row
5 Power Clean (42.5/35)

ACCESSORIES
3 Sets
10 Lu Raises
10 Banded Face Pulls w/ 1s Pause in Contraction
– Rest 1:00 b/t