Posted on Dec 22, 2013

1. Squats

Back squat with wide stance

1×8 then 4×4-8 (add weight each set)

Complete 5 High squat box jumps after every working set.

2. Met-con

For time

10 Burpees

10 Front Rack reverse lunges (65/45kg)

25 Burpees

20 Front Rack reverse lunges (65/45kg)

50 Burpees

Post scores to Beyond the Whiteboard.

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