Warm-up
2 Rounds:
Kang Squat x 8
Rest 20 Seconds
Hand-Release Burpees x 8
Rest 20 Seconds
Banded Good Mornings x 8
Rest 20 Seconds
Shoulder Taps (From Plank) x 8/each arm
Rest 20 Seconds
Back Squat (3-3-3-3-3)
Weight: Same Across
Movement Tempo: 3111
3 Seconds Down
1 Second in the Bottom
1 Second Up
1 Second at the top
Prioritize movement/mechanics over weight, but don’t be hesitant to go heavy, just be honest with yourself. Have a coach observe your movement if you’re unsure.
Bench Press (3-3-3-3-3)
Utilize the same rules specified for the back squat.
Metcon (Time)
For Time:
Assault Bike x 50 Cal
Optional 😉