BARBELL COMPLEX & 5x MAX WATTS

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength - Barbell Complex - 5 rounds, 6 reps each:

• Deadlift
• Bent Over Row
• Hang Squat Clean
• Front Squat
• Push Press
• Back Squat
• Burpees

3. Endurance - 5x Max Watts

• Row your body weight in watts for 1 min
• At the 1 minute mark, pull 8 strokes as hard as possible to attain max watts
• Rest 2 minutes between rounds