2 minute easy bike/row
:30 couch stretch (each side)
:30 tempo air squats (3 down 3 bottom 1 at top)
:30 hold in bottom of squat
(3 second decent - no pause in the bottom)
Back Squat @65-75% of 1RM*
-Rest at Least 2:00 b/t Sets-
*Week 3 of squat cycle. Same loading or slightly heavier than previous week's 5x5. Note the slower tempo.
EVERY 5:00 FOR 3 SETS
12 Burpee Over Bar
12 hang Power cleans (135/95)|(95/65)
Run to and around Gateway Center sign twice
*Rest the remainder of the time until 5:00 then start the next set.