– STRENGTH –
Back Squats

EMOM x 10:

1. 3 Back Squats @ RPE 7
2. 3 Seated Box Jumps @ 30/24”

*Move the bar well. The goal here is to improve squatting capacity overall. High heart rate, lower recovery rate.

– WORKOUT OF THE DAY –

AMRAP 14:

450/500 Meter Row
21 Box Jumps
12 Bar or Ring Dips

*Goal = move at a steady pace for 14 minutes.
*Target 3-4 rounds.

F: Bench Dips – step-overs
P: 20/24”
E: 24/30”