Warm-up:

3x
15/12 Calories row
16 Box step-ups, alternating legs
20 Alternating V-ups
10 Dual dumbbell deadlifts
20 Shoulder taps

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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:

For time:
1-3-6-9-15-21 Wall walks
10-30-60-90-150-210 Double-unders

Timecap: 15:00 minutes

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Bonus:

3 x 12+12 Bulgarian split squats
4 x 10+10 Back rack weighted lunges

Core:

3x
20 GHD sit-ups
10+10 Side plank hip touches

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