Back Squat 3-2-1-1

Back Squat 3-2-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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Pendlay Row 4-4-4-4-4

Pendlay Row 4-4-4-4-4 Use the heaviest weight you can for each set. Rest as needed between sets.

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Nicole

Complete as many rounds as possible in 20 mins of: Run, 400 m max rep Pull-ups

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3 RFQ: Reverse Crunches and Single Arm Kettlebell Front Rack Carries

3 rounds for quality of: 10 Reverse Crunches Single Arm Kettlebell Front Rack Carry, 50 m

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1-2-3-4-5-6-7-8-9-10: Push-ups, Kettlebell Snatches and Double Unders

1-2-3-4-5-6-7-8-9-10 reps, for time of: Push-up Kettlebell Snatch Double Under

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