Strength/Conditioning
Pause Back Squat (2 second pause)
Every 3:00 x 5 rounds
4 reps - ascend in weight/heavy - 75-80% of most recent 1RM
Barbell Lunge
Every 2:00 x 3 rounds
8/8 (each leg, not alternating) @115/85
Swings/Curls/Squats/Burpees
AMRAP 10
10 KBS
10 KB Horn Curls
10 Goblet Squats
*Perform 3 burpees every-time the KB is put down.