A) 3 Rounds:

100m Run
8 Jumping Squat
4R/4L Kettlebell Windmill (light)

B) 12-9-6:

Barbell Back Squat (empty)



Back Squat

4 sets x 5 reps @ 60% of Heavy Single

– 60 sec rest between sets

Barbell Walking Lunge

3 sets x 8-10 reps @ 60% of Heavy Single

Tempo: 3:0:0 (3 sec down,0 sec hold, 0 sec up)

Strength Tip

Back Squat: keep your midsection tight and send your butt back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows.

Barbell Walking Lunge: start with an upright posture. Lower under control to a point where your back knee is just above the ground. Drive through the center of your foot to the starting position, engaging your glutes.



Cals on Rower
Cals on Assault Bike

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