Strength
Back Squat
Performance:
- 4 x 1 @ 85-90% (of 1 rep max)
Fitness:
- 4 x 3-5 @ 21X1
Conditioning
3 Rounds for time:
- 30/20 Calorie Bike or Row
- 20 Dumbbell Front Squats (50/35)
- 10 Bar Muscle Ups
15:00 Time Cap
*Scale the number of bar muscle ups down to something you can do in 1-2 sets or choose a pull up variation and perform 15 reps.*