3 Back Squats, 75-87% 1RM
3-7 Strict Pull Ups or challenging ring row
Every 3 min for 12 min
Aim to match or increase weight slightly from last week
3 rounds, each round for time, of:
10 Air Bike Calories
10 Box Jump/ step Overs
20 Push-ups
10 Box Jump/ step Overs
10 Air Bike Calories
Go every 6 mins.