:30 Wall Sit
10 Kettlebell Swings
10 Tempo Goblet Squats (3 seconds down)
10 Minute EMOM:
2 Box Back Squats @ 65% of 1RM Back Squat
*Focus here on a little wider stance, toes slightly pointed out and keeping your shins as vertical as possible. Control the Descent (2-3 Seconds), Slightly sit back on the box (stay tight throughout), and stand up with SPEED! This should be around 65% of your 1RM squat. The focus is speed and positioning. I want you feeling your hips and hamstrings here in the squat!
5 Rounds for Time:
15/20 Calorie Row
20 Kettlebell Swings (35/53)
20 Push Press (65/95)
20 Minute Time Cap
*challenge is for everyone to pick weights on both movements so that you can hang on and go unbroken every round or for at least as long as possible!