A. Every 2 minutes, for 6 minutes (3 sets) of – Back Squat x 5 reps @ 80+% of your 1-RM
Against a 5 minute running clock, complete:
500/400 Meter Row
50 Russian Kettlebell Swings @ 1.5/1pd
Pull-Ups x Max reps
Rest 3 minutes between sets, and complete a total of two sets.
– take 5-10 min to get weight for back squats ready, then hit each set hard.
– Adjust distance on rower or # of reps on KBS as needed so you have about 1 min or more to do pull ups, score is total pull ups