2 Rounds
100m Run
10 Cossack squats
5 Squat Jumps
5 Up downs
Then..
Back Squat / Front Squat (Week 1 of 4)
Every 2:00 x 5 Sets
3 Tempo Back Squats (:05 Negative)
2 Regular Front Squats
*Start Around 60-65% of 1 RM FRONT SQUAT
Then…
Every 3:30 x 4 rounds:
300m Run
16 Air squats
12 S2OH 95/65 or 75/55
AMRAP Burpee box jump over
NO REST BETWEEN ROUNDS …..As soon as the clock hits 3:30 head back on on the next run.
Treat this like a 12-15 minute workout!!!
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