Back Squats then Row, Push Press and Step Ups

Part 1 – Take 15 minutes and work up to a heavy

• 6 x Back Squat at a heavier weight than on Nov 9

Part 2 – Then every 3 minutes for 9 minutes

• 10 x Back Squat @ 55-60% from Part 1

Then 3 rounds for time (modified CF New England WOD from Nov 19)

• Row 40 calories
• 20 x Single Dumbbell Push Press @ 16kg (10 per side)
• 10 x Single Dumbbell Step Ups @ 16kg (5 per side)

Results: Nov 9 got to 165lbs. Today 185lbs. Part 2 – 110lbs. Metcon 14:08 (Did half the reps on one side then switched to the other).