3 sets of 3 empty barbell jump squats
A 3 paused back squats–1 deep breath in the bottom of each rep up to 70%
B :30 hard bike
Paused Back Squat
5 sets of 5 on the 4:00 start
Start at 70% of your back squat and build as you’re able
Optional–before each set, load 125% of what you’re going to squat on the bar, and hold it in a back rack for :10. Then rest about :45 and hit your set.
Then, 10:00 of:
15 HEAVY russian swings
30m suitcase carry same weight/side
Rest as needed in between rounds.
If you’d like this to be more of a strength piece, do it with about :90 of rest and go heavier.
If you’d like more of a cardio piece, then go lighter and make it an AMRAP.
BOOK YOUR FREE INTRO
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.