FCF #582

  • Warmup
  • 2 Rounds
  • 20 Calorie Row
  • 10/10 Bulgarian Split Squats
  • 15 PVC Pass Throughs

  • Strength
    Back Squat “Die Set”
    Choose a weight you believe you can hit for 8-12 reps

  • Warm up sets:
    8 reps @50% of working weight – Slow controlled pause squats
    6 reps @75% – Focus on speed

  • Working set aka Die Set:
    Max effort reps at chosen weight. If you get over 15 reps, you went too light.

  • Metcon
  • Every 3 mins for 12 mins
  • 15 Kettlebell Swings 53/35
  • 21 Burpee High Jump
  • 15 Kettlebell Swings 53/35