Weightlifting
Four sets of:
Back Squat (2-4 reps @ 30X1)
How to Spot a Back Squat:
https://www.youtube.com/watch?v=AyfCZfcpYtg
https://www.youtube.com/watch?v=AyfCZfcpYtg
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of two, partners alternate to complete 5 rounds each of:
20 Kettlebell Swings (32/24 kg)
10 Ring Dips
20 Kettlebell Swings (32/24 kg)
10 Ring Dips