WARM UP (PVC)
2x
10good mornings
10 back squats
10 overhead squats
30s Squat hold
200m machine
STRENGTH
Back squat
- 5reps x 3 sets empty bar
- 10 @%50
- 5 @%60
- 3 @%70
- 2 @%75
- 1 @%80
WOD
For time:
30 cal machine
20 burpees box jumps
10 back squats (from ground)
Rest 3 mins
10 back squats
20 burpees box jumps
30 cal machine