4 rounds, work up to a heavy
- 8 x Back Squat
Then accumulate
- 30 x Back Rack Step Ups @ 50% of max weight above (total 15 per leg)
Then AMRAP in 15 minutes
- 5 x Reverse Ring Rows
- 10 x Dumbbell Strict Press @ 12kg per hand
- 15 x Deadlifts @ 185lbs
Results: Back Squat 165-185-195-200lbs/91kg. Used 100lbs for the Step Ups. Metcon 5 rounds plus 24 reps.