Strength
1rm back squat
Then @ 85% perform 1 set of max reps 3.0.x.0 (pause at top = done)
Metcon
EMOMx15
Min 1: 10 KB front rack reverse lunge (5ea, straight or alternating)
Min 2: 15/12 cal row
Min 3: 12 ghd sit up
1rm back squat
Then @ 85% perform 1 set of max reps 3.0.x.0 (pause at top = done)
EMOMx15
Min 1: 10 KB front rack reverse lunge (5ea, straight or alternating)
Min 2: 15/12 cal row
Min 3: 12 ghd sit up