Spend 10 minutes and work up to a heavy
- 1 x Back Squat
Then every 3 minutes for 9 minutes
- 5 x Back Squat @ 75% of your 1RM
Then AMRAP in 10 minutes of
- 15 x Toes to Bar
- 15 x Plate Walks (both hands up, both hands down = 1 rep)
Results: For the first part got up to 220lbs. Second part used 180lbs (75% of 240lbs). Metcon 3 rounds plus 16 reps.