Workout of the day

1) Tempo Back Squats: 4-5 Sets x 4-5 Reps @ 70-75% @ 6-8s Eccentric

Move

Every 4 Minutes x 5 Rounds:
60 Skips (or 30s DU Practice)
30/21 Calorie Row
10 Dumbbell Thrusters

2) “SOS”

Every 4 Minutes x 5 Rounds:
60 Double-Unders
30/21 Calorie Row
10 Thrusters @ 95/65

Stimulus

1) Adjust sets, reps, and tempo in order to achieve close to the prescribed percentages. Rest as needed

2) Looking to complete the work as quickly as possible to allow for some rest before starting again. The faster you work, the more rest you get! Thruster weights should be selected to keep the movement unbroken