Back Squat

3 Sets of 10 Reps w/2 Second Pause at the bottom (refer to weight from Nov 2nd
(Rest 2:00)

Back Rack Box Step Ups
3 Sets of 10/10
(Rest 2:00)

WOD: w/Partner on Bike or Rower

Alternate Sets: 3 Rounds
12 Gorilla Rows (Slow and Controlled)
20 Banded Tricep Extensions
15 DB Hammer Curls
12 DB/Plate Lateral Raises
Athlete A does a full round while B is on the bike/row at casual pace

(3 Rounds each)