FUNCTIONAL FITNESS
PART 1
In 18 min:
Tempo Back Squat 321 Find a heavy set of 3 with tempo
Tempo 3 sec down, 2 sec hold in the bottom for each rep
then -10% for 2×3 without tempo
PART 2
3x 3 min amrap. 2 minute rest between each AMRAP.
30/21 Calorie Machine
Then.. Max Goblet Squat
STANDARD: 35/18 lb
RX: 44/35 lb
SPORT: 53/44 lb
COMPETITION: 70/53 lb