Fitness and Performance

1. Back squat
7×1 at 80% with 1 sec pause in bottom

(warm up to 80% of your last known max and do 7×1 with 1 sec pause at bottom)

2. 12 min amrap
20/15 cal bike
12 GHD
8 db box step overs 50/35 each hand

(scale the box step ups to a weight where 8 reps is very doable)