Strength:
9×3 Back Squat @75-85% 1RM (take plenty of rest in between each set…this should take you at least 20 Mins to complete and you should be sweaty and out of breath)
WOD
10 Min AMRAP:
10 Medball Cleans (20/14)
10 Ring Dips
25 Squats
25 DU (3x singles)
FitWOD
15min EMOM (5 rounds each)
1-14/10 AB Calories
2-20/16 Row Calories
3-20 SLSU
