Total Body

22-min

back squat-3rm

recomended loading:

  • Empty bar technique set
  • 40% x 5 — tempo
  • 55% x 3 — paused
  • 70% x 2
  • 80% x 1

for time: (16-min)

3 rounds

  • 400m run
  • 20 t2b
  • 20 wall ball

optional cash-out: (2-4 rounds)

  • 20 sit ups+10 palms to elbow