PERFORMANCE
3 sets; back squat x3 reps
tough weight for all working sets, no fails, no building
3 RFT
25/20 calorie echo bike
20 front squats
run 200m
– rest 1 min bet sets
FITNESS
3 RFT
20/15 calorie echo bike
20 air squats
5 sets; dual DB front squat x10 reps
– rest 1 min bet sets
STRETCH/COOLDOWN
WALK 100M
Frog x:30 seconds
Pigeon x:30sec/leg
x2 sets