Warmup
• 10 cal AirBike / Row
• 20 m Lunges
• 10 cal AirBike / Row
• 20 m Lunges
2 rounds:
• 10 Air Squats
• 10 sec Air Squat Hold Bottom
Strength
10 min EMOM:
• 2 Front Squats @65% of 1RM
• 4 Back Squats (same weight)
*Each minute perform 2 front squats @ 65% of max front squat, rack the bar, reset and immediately perform 4 back squats with the same weight.
Conditioning
5, 4, 3, 2, 1 reps for time:
• Bar Muscle Up
• Rope Climb 15’