Front Squat (5x2 @60-70%%)
*The First Number – refers to the lowering (eccentric) phase of the lift.
*The Second Number – refers to the amount of time spent in the bottom position of the lift.
*The Third Number – refers to ascending (concentric) phase of the lift.
Teams of 3
5000m Bike Erg
* 1 Partner Hangs from Pull Up Bar *
Max Distance Bike Erg
20 min Time Cap