Three sets of
- 8 x Back Squats @ Bodyweight
- Rest 3 minutes
Then set the clock for 3, 5 minute rounds and against each 5 minute running clock
- Row 10 calories (adjust so it takes about 90 seoncds)
- 50 x Double Unders
- 20 x Ring Dips
- Rest in remaining time
Record time to complete all reps in each round.
Results: Used 165lbs for the Back Squats. Metcon 3:45, 4:10, 4:45.
PM, 22.1.18: used 80kg for Back Squats (which less than bodyweight, but enough for Backsquats..). Metcon: 3:20, 3:28, 3:45. Rowed between 17-20 cals, did normal dips instead of ring dips