3 Rounds
20 Cals/Rd2 15 cal/Rd3 10cal
15 Banded lateral walk e/s
20m Walking lunge
10 Inch Worm
Then..,
0:00 – 12:00 – Every 3:00 x 4 sets:
10 Back Squats
Worked in the 60-70% range. Don’t crush yourself, focus on smooth clean reps. Every set should feel like it has a little more in the tank.
Then..,
12:00 – 19:00 – Every 1:00 x 7 sets:
3 Pause Front Squat @ 22X1
These are meant to be light with a focus on speed out of the hole. Work in the 50-60% range of your 1RM Front Squat. Pause in the bottom for 2 seconds each rep and then focus on exploding out of the bottom.
Then…
For Time:
30-20-10
Cal Bike
DB/KB Deadlifts 70/50
DB Russian Twists (L+R=1) 35/25
*15 min time cap
This looks SO fun! Enjoy 🙂
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