General Warm-up #3
Then…,
Run 100m x 8 (4 Min) Every 30s
This should take you less than :20 to complete. If you need to scale this scale the distance. Stick with the WORK time.
Then….
Back Squat (20 rep max).
To do this RIGHT, you need to take about 10-12min. to build up to a HEAVY 1-2 rep squat… Then, you get only 1 shot at a 20 rep max. Choose wisely. For most people you will be using around 75-80% of your 1RM. Women can do upward of 80-85%.
Then…,
15min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 15 TTB
Min. 3) 5 Front Squats (from the ground) 185/135