Warm-up/Skill
Pick your poison of 6 min Tabata
(20 secs of work + 10 secs of rest for 6 min)
Strength
Back Squats
"Pause-n-go"
3-3-3-3-2-2-1-1 ----Increasing in weight
Note: At the bottom of your squat count 3 seconds and explode up as fast as possible
WOD
3 rounds for time
10- front squats @ 95/75#
10- weighted step ups on to a 12" box (both feet on box=1) [using the barbell]
10- pull-ups
NOTE: On the step-ups the weight can be held in the front rack or back squat position.
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