21909 Eastex Fwy, Humble, Texas 77339
info@uturncrossfit.com

Battleship

Battleship

Mobility
Warrior Squats: 45 Seconds

Couch Stretch: 45 Seconds Each Side

Warm-up
30 Seconds Each:
Easy Row (or Bike)
Glute Bridges

Easy-Moderate Row (or Bike)
Glute Bridge Walkouts

Moderate Row (or Bike)
Single Leg Glute Bridges (15 Seconds Each)

Faster Row (or Bike)
Air Squats

Strength
Pausing Front Squat
On the Minute x 8:
2 Pausing Front Squats (2 Seconds)

Aim to start light and gradually build in weight over the 8 minutes of work
Metcon
Metcon (Time)
5 Rounds For Time:
10 Front Squats (115/75)
20/15 Calorie Row (or 14/11 Cal Bike)

RX+ = (155/105)

The intended time range for this workout is between 9-13 minutes (1:40-2:30 Rounds)