On Ramp 3

Main – On Ramp

On Ramp 3 – Squat Day

Warm-up

DROM Short (No Measure)

All the DROM’s in 4-5 Min

Weightlifting

Back Squat (5X5 @ 30X0 Medium Weight)

Metcon

Metcon (Distance)

7 Rounds for Time

Row 1:00

Rest :30