Thursday Dec 26, 2019


Tempo Back Squat (15-20 Minutes)

3 x 3 @ 70% of 1 RM

*3-4 seconds on the way down.  Not a ton of volume. The weight shouldn’t feel but so heavy, speed on the way up!  Work on technique and breathing while under tension. You should leave these squats wanting to do a little more.



2 Rounds for Time:

500m Ski 

:30 Rest

1,000m Row

:30 Rest

2,000m Bike Erg

:30 Rest

*This is NOT for time.  Move through this at a pace you can focus on your breathing and stay nice and steady.  Should be an easy feeling/ moderate pace. You should feel strong throughout this entire workout. Just move today but move well.

Substitution Options:

500m ski 600m Run

2,000m Bike Erg 2km Assault Bike