WU: 400m Jog, BB Complex x 3
Strength/Skill:
5X2 Tempo Back Squat @ 80% – rest 60 seconds
Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
WOD:
3 Rounds for time of:
12 Step Ups 24"/19" with a 45#/35# BB Overhead
21 Burpees
Post WOD:
L-Sit 4 Minutes
Name 3 ways this athlete could be more efficient in his movement.