1:00 on a Machine
10 Tempo Goble Squats (5 Seconds Down)
20 Hollow Rocks
Back Squat (30 Minutes)
7 x 3 @ 85% of 1RM
*Spend the bulk of the class squatting. These should be heavy! Rest as needed.
3 Rounds for Quality:
8 Tempo Double Kettlebell Front Squats (5 seconds down)
10 Strict Pull Ups
*No clock for this workout except to count out 5 seconds. This is NOT FOR TIME! Focus on your movement. Use the last 15 minutes of class to complete this. Use a band for strict pull ups if needed. Scale the V-Ups to Sit Ups.