2 Rounds for quality:
50ft Walking lunges
50ft Burpee broad jumps.
50ft Duck Walk
A. Strength: Back Squat (20:00)
3 @70-75% of what you'd like to hit for your 1RM back squat with the upcoming CF Total (1/7/18).
3 @80-85% of your Goal 1RM
1 @85-90% of your Goal 1RM.
With your favorite workout buddy
44 KBs (53/35)
44 Synchro Burpees (chest and quads on the floor at the same time)
*Divide reps any way you choose, equally.
Extra Credit: Have a happy and safe New Year.
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