Warm Up
One set of:
Assault Bike x 3 minutes
Two set of:
Walking Lunge x 20 steps
Side Plank x 20 seconds per side
Bottom Squat Hold w/Kettlebell x 20 seconds
Tempo Goblet Squat x 3 reps @ 30X1 tempo
A.
Every 2:30, for 15 minutes (6 sets):
Back Squat
Set 1 – 4 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 3 reps @ 85%
Set 4 – 1 rep @ 90%
Set 5 – 10 reps @ 70%
Set 6 – 10 reps @ 75-80%
B.
Four rounds for time:
500 Meter Row
20 Walking Lunges with Kettlebell Farmer’s Carry (32/24 kg)
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