5-10-18

Front Squat (5x2 @60-70%%)

Tempo Squat
3-2-0
*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
150 T2B
* 1 Partner Hangs from Pull Up Bar *
Max Distance Bike Erg
20 min Time Cap

Dre StrohmComment