Tempo Back Squats
4x5 - 3 Sec down, 5 sec pause at bottom, 1 sec up
Tempo Front Squats
4x5- 3 Sec down, 5 sec pause at bottom, 1 sec up
Metcon:
For time
1.5 /1 pd
21 Cal row
21 single arm russian KBS (each arm 21/21)
15 Cal row
15 Single arm russian KBS (each arm 15/15)
9 Cal row
9 Single arm russian KBS (each arm 9/9)
Post squats weights and times for metcon to board.
"After climbing a great hill, one only finds that there are many more hills to climb." - Nelson Mandela
