Warm-up

3x
15/12 Calories row
20 Lunge steps
15 Spike ups on rower
10 Hip extensions on GHD
5 High box jumps

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Back squats

Climb up to a heavy set of 3 tempo back squats (3:3:X:1)
- 3s descend
- 3s pause at bottom
- Squat & reset.

Then 5 sets of 3 tempo back squats @ 90% of the heaviest set of 3 tempo back squats.

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Metcon

4 Rounds for time:
20 GHD sit-ups
30m Backrack weighted walking lunges 30/20kg
5 Wall walks

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Bonus

3 x 10+10 1-Legged deadlifts with dual dumbbells

3 x 10+10 Box step-ups with weights in front rack

Core:

5:00 minutes of continuous barbell side bends.

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