CROSSFIT

Strength

Tempo Back Squat

3×4 @ 70% (4s Down, 2s Bottom, 4s Up)

4×3 @ 75% (3s Down, 1s Bottom, 2s UP)

MetCon

For Time:

100 Calories Assault Bike OR Ski Erg

*On Every 2nd Minute Perform 8 Ring Dips*