Week 1 | Workout #3 | Back Day

Part 1] Low Intensity Steady State [LISS]
3-5 minutes Walk, jog, bike, row just to increase blood flow before we start to mobilize

Part 2] Complete Full Body Mobility video

Part 3] Complete Upper Body Activation video

Part 4] 5 REP MAX BENT OVER ROW
You can utilize kettlebells, dumbbells, or a barbell for this test just ensure you retest with the same tool on week 6.
Hit a few warm-up sets of 2-3 reps increasing in weight till you’re close to your goal weight. Rest 2 minutes and then attempt your bent over row 5 rep max.

Part 5] 3MOM
Every 3 minutes for 18 minutes (6 sets) complete the following for time:

- 200m Run OR Row
- 4 Burpees over ball
- 6 Zercher Grip Walking Lunges
- 8 Wall Balls
- 10 Renegade Rows