Kat with some perfect KB Swings!

 

Strength

Back Squat (Five sets of 2 reps)
Consider having your first of five “working sets” start between 60-70% of your 1RM.

Please use spotters for your last heavy sets to be safe.

Rest 2-3 minutes between sets

 

Conditioning

Three rounds for time of:
10 Front Squat (185/125 lbs)
20 Pull-Ups
300 Meter Run

Barbell for Front Squat will begin on the floor. Try your best to make it through all 10 reps of them unbroken each round.