Warm-up:

3 Rounds of:
15/12 Calories row erg
20 Lunge steps
10 Push ups
20 Mountain climbers
20 Free standing shoulder taps

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Back squats

Climbing weight: 4 back squats with 3 second descend. 3 “reps in reserve”. Use around 15:00 minutes.

Then

Every minute on the minute for 8 minutes: 3 normal tempo back squats @ 70% of the heaviest tempo squat set.

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Metcon (reps)

For time:
3 Rounds of
40/32 Calories row
30 Medball bearhug squats 20/14lb
20 Push-ups

After 3 rounds, rest 4:00 minutes and then

40/32 Calories row
30 Medball bearhug squats
20 Push-ups

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Bonus:

3 sets of 20+20 prone 1-legged banded hamstring curl

3 x 20+10 Banded 1-legged donkey kicks

*Rest 1-2 minutes between sets.

Core:
3x
20 Alternating V-ups
15 Knee tucks
20 Candlestick toe touches
Rest around 1:00 min between sets.

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