WARMUP
ON A 10:00 RUNNING CLOCK…
2min Bike / Row
20 Alt. Groiners
15 Bootstrappers
10 Alt. Cossack Squats w/ :02 Pause in the bottom
5 Slow Air Squats
10 One and a Quarter Air Squats
15 Squat Jumps
20 Alt. Groiners
STRENGTH
Back Squat
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
WORKOUT
FOR TIME
60 Back Squats (185/135)*
*Bar comes from rack. Everytime bar gets reracked, Bike 0.25 mi / 400m. Option to take the bar from the floor and/or option for (155/105)
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