Work up to a “Heavy” Pause Back Squat
Work up to today’s “Heavy” single
C. MetCon (Time)
3 Rounds of,
20 Box Jump Overs (24/20)
20 Kettlebell Swings (70/53)
5K Time Trial
This is a max effort, look for a consistent pace that you can hold for the entire row.
E. Accessory Work
Hip Extension (4 x 10)
Rest 90-120 seconds between sets. Add load as deemed fit.