Warm up and strength Strength
Run 400m
Then 3 rounds
10 air squats 3 sec pause at bottom
10 RKBS
Tempo Backsquat
Every 1:30 x 8
1 tempo back squat*
1 Backsquat
- tempo is 5 seconds down, 5 seconds up.
- each round you will do 1 tempo back squat followed by a regular back squat.
- aim to increase weight each round
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