STRENGTH

BACK SQUAT

3 REP @70%, 3 REP @80%, 3+ REP @90%

REST 2/3 MIN BETWEEN SETS

METCON

3 ROUNDS FOR TIME

RX:

10 PULL UP

20 OVERHEAD SQUAT 50/35Kg

INTERMEDIATE:

10 BANDED PULL UP

20 OVERHEAD SQUAT 40/25Kg

BEGINNER:

10 RING ROW

20 OVERHEAD SQUAT by feel

CAP TIME 10 MIN