Tempo Back Squats
5×3 @60%
Every 2 min
Set 1: 5 second down, 5-second pause, 5 sec up
Set 2: 4, 4,4 sec
Set 3: 3, 3, 3,sec
Set 4: 2, 2, 2 sec
Set 5: 1, 1, 1sec
For Time – 12 min cap
- 50 Dips (rx: Ring)
- 70 BJO (24/20)
Away from the whiteboard
- 1-10 Chest Flys
- 1-10 Back Flys
- 10 Narrow Stance Air Squats
- 10 min cap