11.22.2017

Strength: Back Squats

5 @ 70%

4 @ 75%

4 @ 80%

3 @ 82%

2 Min Rest Between Sets

Met-Con: 18 min AMRAP

3 Kettlebell Swings (53/35)

3 Box Jump Overs (24/20)

200m Row.  Larger classes my use bikes if needed. (15 Cal)

Then 6 of each and a 200m Row

Then 9 of each and a 200m Row

Then 12, etc...Climbing by 3's until the cap.