Pen Hits the Paper

Mobility

STRENGTH – Back Squats

Pause Back Squats (3 sec to lower, 3 sec in the bottom, fast up)

1 x 8 at 50%

1 x 6 at 60%

1 x 4 at 70%

1 x 2 at 75%

METCON – 6 Rounds (with 2 partners)

Partner 1 – Row 250 meters (as hard as possible)

Partner 2 – Max Back Squats (45/35) – Do not drop empty barbells.

Partner 3 – Rest