Back Squat: 3 sets of 1-1-1-1 (15 sec rest between each rep) 

2 sec neg

no pause

fast up

 

Then…

 

12 Min EMOM

1st Min: 12/10 Cal Bike

2nd Min: 15 Box Jumps, 24/20

3rd Min: 2 Rope Climbs

 

Congratulations to Jenny for winning 1st Place at the Pan American Weightlifting Masters Meet in Orlando Florida this weekend