Front Squats, 5×4, 60%, every 2 minutes
Set 1: 1 second down, 1-second pause, 1 sec up
Set 2: 2,2,2 sec
Set 3: 3, 3, 3,sec
Set 4: 4, 4, 4 sec
Set 5: 5, 5, 5 sec
For Time Ladder 15-30-45
- Kip Swings (this means T2B AS WELL AS Knee Tucks)
- The kip swing is ALL that matters, your T2B or KT starts with a solid kip swing
- Wall Balls (20/14)
- 20 min cap