- 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