SQUAT PRIMER
- Cossack Squats 3 x 5 each leg
- KB Waiter Squats 3 x 5 each side
TEMPO FRONT SQUATS
EMOM 9
- 1 Rep @ 60-60-60-65-65-65-70-70-70%
- 5 sec eccentric (down) w/ 2 sec pause in bottom
- stand with a purpose (aggressively)
CONDITIONING
AMRAP 20 w/partner
- 50/35 Calorie Row
- 50 Burpees
- 30/21 Calorie Bike
- 50 KBS (53/35)