Warm-up: coach leads a group warmup of Squat Goose: A group squats in a tight circle and passes a med ball in one direction. The person in the mush pot stands but is holding 2 45 or 25-pound plates by finger tips for as long as he can. When he drops the plates, the person holding the medball holds the plates.
Lift: 12 minutes to establish a 3rep max back squat, then 3 minutes to complete 2×5 drop sets
L1- 4 rounds for time, L2-5 rounds for time of:
Row 500 meters
15 Knees to elbows
15 Hip extension