STRENGTH
Back Squat
3 x 5 @ 75%
2 x 3 @ 85%

METCON
EMOM x 12
1: 11/7 Cal Bike or 12/9 Cal Row
2: 10 Back Squats (42.5/30)

RX+
1: 12/9 Cal Bike or 15/12 Cal Row
2: 10 Back Squats (52.5/35)

ACCESSORIES
Every 1:30 x 4
10 Hollow Rocks
20 Flutter Kicks
10 V-ups