3 sets of
- 3 x Back Squats (33X1 tempo)
Rest as needed between sets.
Then 5 rounds
- 3 x L-Sit Ring Pullups
- Rest 30 seconds
- 10 x Seated Alternating Dumbbell Press @ 18kg
- Rest 90 seconds
For the Dumbbell Press sit on a bench and hold Dumbbells at shoulders, press one at a time for a total of 10 reps.
Then for time 10-20-30-40-30-20-10 of
- Kettlebell Swings @ 24kg
- Between each set do 30 x Double Unders
Results: Back Squats 135-165-185lbs. Metcon 9:26.