Thu. April 28, 2016

Performance

Metcon (Weight)

1 Tempo + Pause Back Squat
5 second tempo (down)
3 second pause (bottom)
Build to heavy 1 rep

Metcon (AMRAP - Rounds and Reps)

10 back squat (45/35lbs)
5 toes to bar
5 minute AMRAP

Fitness

Metcon (Weight)

3 Tempo + Pause Back Squat
5 second tempo (down)
3 second pause (bottom)
3-5 sets

Metcon (AMRAP - Rounds and Reps)

10 back squat
5 Lying toes to bar
5 minute AMRAP