Wednesday 250305

Warm-Up: 0- 11
2 Rounds
:60 Bike
10 Jumping Air Squats
10 Barbell Squats w/ :01 pause (empty bar)
10 Kang Squats (empty bar)

Get Strong: 12-28
Back Squat
Every 2:00 for 12:00
5 Reps
then 1 attempt at a 5RM
(4:00 Cap)
Get Fit: 30-47

For Time(17:00 Cap)
3 Rounds
20 KBS
20 Box Jumps 24/20
20 Push Press 75/55
20 Calorie Bike
1:00 Rest