Push/Pull

20-min

2×5: pause back squat @60%

  • rest 1-1:30

4 sets 

  • 1 tempo back squat 3/2/1
  • 1 pause back squat
  • 2 back squats

*rest 1:30-2:00

1 set

front squat (max reps) @60%

if there is extra time:

amrap 10 cal bike+10 sit ups

18-min amrap

  • 25 doubles/50 singles
  • 20 push ups
  • 25 doubles/50 singles
  • 15 wall balls (20/14)
  • 25 doubles/50 singles
  • 10 pull ups