STRENGTH/SKILL

Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes

 

METCON

4 Rounds for time:
20/15 Calorie Bike
10 Strict Handstand Push-Ups to 4″/2″ Deficit
20 Chest-to-Bar Pull-Ups
40 Air Squats
20/15 Calorie Assault Bike

*Rest 4 minutes after each round