October 19, 2022

Warm up

3 rds

5 four part squats

10 sky reaches each side

20 toe raises

10 btn strict press empty bar/pvc

Strength

Back squats

Every 3 minutes for 24 minutes

Perform 3 back squats from a rack

On rep 2 there is a 5 second pause at the bottom

Workout

Amrap 3

6 hpc

12 s2oh

6 box jump overs

12 s2oh

Rest 3

Amrap 3

4 hpc

8 s2oh

4 box jump over

8 sh2oh

Rest 3

Amrap 3

3 hpc

6 s2oh

3 box jump overs

6 s2oh