Back Squat

• 5x4 @80%

*rest 3min Between

Front Squat

• 3x4 @70-75*

*rest 2-3min between

Metcon

6x2min On/1min Off Alternating A&B

A)

• 15 Cal C2 Bike
• AMRAP: SB Clean @50kg

B)

• 15 Cal Row
• AMRAP: Burpee Over Rower

Accessories

A)

3-4 Rounds For Quality:

• 20 Backwards Sled Drag
• 15-20 Banded GHD Hip Ext.

B)

3-4 Rounds For Quality:

• 10/10 KB Hip Flexor Raise
• 30/30s Copenhagen Plank