Tempo Back Squats
5×4
3 seconds down, 3 seconds in the bottom, fast up!
Start around 50% and work up to a conservative heavy, around 70%.
6 rounds of:
1 min AMRAP
-15/12 Cals *
-Max DB shoulder to overhead in remaining time (50/35) in each hand
1 min REST
*Alternate rounds on the erg. Round 1, 3 and 5- Row. Round 2, 4 and 6- airdyne.
*Score is total reps of shoulder to overhead.