A. Back Squats @ 32X0 9, 7, 5, 5, 5 Rest 3 Minutes 225, 245, 260, 265, 270(4/1)
B. Barbell Step Ups 24" box 5 each leg x 3 sets Rest 3 Minutes 95, 105, 125
C. Good Mornings 6, 6, 4, 4 Rest 3 Minutes 145, 145, 155, 165
+
3 Rounds for time:
5 Burpees
10 Strict Pull Ups
150m Row
3:59
Notes: On last set of pause sqauts I did 4 then rested 2-3 seconds at top before 5th rep so thats why it says 4/1. Step ups were brutal after pause squats...on 270 I could barely walk the bar in to set it down my legs were so smashed. The met-con felt good, everything was fast but strict PU, had to wait on set 3 quite a bit for lats to be ready for another rep. Barely made it sub 4, rower ticked to 0m as clock ticked over to 3:59. Held a 1:32 pace for last 150m to beat the 4 min mark.
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