3:00 bike/row/versa/run
Then..,
2 rounds
15 leg swings e/s
30 high knees
squat walk down and back
2 rounds
10 Curtsy lunge r w/plate
10 curtsy linge L w/plate
Then..,
Back Squat
Set 1: 12 tempo light reps :3neg/:3up
Set 2: 10 tempo medium reps :3n/:3up
Set 3: 8 tempo reps heavy :3n/:3up
Set 4: 8 tempo reps heaviest :3n/:3up
Then..,
2 Rounds Each For Time:
21-15-9
KB Goblet squats 70/53 or Front Squats 95/65
Pull-Ups
Rest 3:00 between sets
Goal 4-5:00/rd
scale 15-12-9
3rds
20 kb side bends
20 reverse situps
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