Backsquats + 4RFT Triplet

Warmup

  • Easy 30 sec. row (25 s/m)
  • Active Spidermans 30 sec.
  • Medium 30 sec. row (30 s/m)
  • Push-up to Down Dog 30 sec.
  • Faster 30 sec. row (35 s/m)
  • Slow 30 sec. Air Squats
  • Barbell Warmup
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats

Strength

Backsquat 5 rounds of 3 reps

WOD

4 RFT (round for time)

  • 40 Air Squats
  • 30 AbMat Sit-Ups
  • 15/10 Calorie Assault Bike (sub 200m run if no bike)