Warm-up
3 sets
10 Cossack Squat Each Way
10 Air Squats
:30 Bottom Squat Hold
:30 Samson Stretch Each Side
then…
Tempo Back Squat Warm-up
Weightlifting
Back Squat (8,8,6,6)
E4:00 for 4 sets
Set 1 – 8 reps @ 65-70%
Set 2 – 8 reps @ 70-75%
Set 3 – 6 reps @ 80-85%
Set 4 – 6 reps @ 85-88%
Metcon
Metcon (4 Rounds for reps)
16 min ALT EMOM
:40 ALT Leg V-ups
:40 Wallballs (20/14)
:40 Medball Russian Twists
:40 Wallballs
