Wednesday 221130

Warm-Up: 0-9
2 Rounds
:60 Bike

10 Jumping Air Squats
10 Barbell Squats w/ :01 pause (empty bar)
10 Kang Squats (empty bar)
Optional: add weight for second time through

Get Strong: 12-26
Back Squat
Every :90 for 15:00
3-3-3-2-2-2-1-1-1-1

Get Fit: 15-40
2 Rounds (15:00 Cap)
30 Wallballs
5 Sandbag to Shoulder 150/100
30 Back Squats 135/95
5 Sandbag to Shoulder