2.18.19

Warm-up

3 Rounds
Row 100 M
50' Walking Lunge
10 Squat Jumps

Strength

Tempo Back Squats 

2-2-2-2-2

Count 7 seconds on the way down, pause 3 seconds at the bottom, explode up

~70% of your 1 rep for all sets

Weighted Step-ups 

10-10-10-10

Metcon

20-15-10-5
Clean and Jerk (135/95)
Back Squat (135/95)
Box Jumps (24/20)

Sam Bowles