4 rounds of
- 6 x Back Squats @ 85% of 3RM
Then 2 rounds of
- 12 x Front Squats @ 75% of above weight
Then rotate 30 seconds on/30 seconds off for each movement for 16 minutes (4 rounds of each)
- Kettlebell Swings @ 24kg
- Alternating Kettlebell Halos @ 14kg (around left plus around right = 1 rep)
- Kettlebell Push Press @ 14kg per hand
- Row
Results: Used 195lbs for the Back Squats, 145lbs for the Front Squats. Didn’t keep track of exact numbers on the metcon, just tried to stay consistent for each round.