A.
Five sets of:
Tempo Back Squat x 3 reps @ 8141
Rest as needed
Please note the extremely slow tempo – 8 seconds down, pause for 1 second in the bottom, then a slow 4-second ascent.
B.
For time:
40 Wall Ball Shots (20/14 lbs)
10 Calories of Assault Bike
30 Wall Ball Shots
20 Calories of Assault Bike
20 Wall Ball Shots
30 Calories of Assault Bike
10 Wall Ball Shots
40 Calories of Assault Bike