LIFT:
BACK SQUAT
10-5-10-5-10-5
COMPLETE THE 10 REPS @50%
COMPLETE THE 5 REPS @70-75%
TAKE 90 SECONDS BETWEEN SETS
METCON:
3 x 5 MINUTE AMRAPS WITH 1 MIN REST INBETWEEN
THE FIRST 5 MINUTES:
12/9 CALORIE BIKE
10 TOES TO BAR
1 MIN REST
THE 2ND 5 MINUTE AMRAP:
12/9 CALORIE BIKE
5 BURPEE PULL UP
1 MIN REST
THE LAST 5 MINUTES
12/9 CALORIE BIKE
5 POWER CLEANS @165/115