A1. Front Squat
Male: 4 x 5-7 rest 90 seconds
Female: 4 x 6-8 rest 90 seconds

A2. Pendley Row
Male: 4 x 5-7 rest 90 seconds
Female: 4 x 6-8 rest 90 seconds

Complete 3 rounds for time:
Row 400m
50 pound Skiier swings, 15 reps
12 Hand Release Push-ups