Tempo Back Squats
*3 sec negative, no pause, 1 sec ascent, 1 sec at top. Let tempo decide load. Building. Make 5-10lb jumps each set.
2min to complete:
Then AMRAP of Burpee Pull-ups in remaning time.
Rest 1min after each round.
*Rx – Pull-up bar must be at least 6″ above reach. Score is total burpee pull-ups
A. 21-15-9 of:
Burpee to plate
B. 3 rounds for time of:
12 Box Jumps
rest 1 minute after each round
New shirts and tanks are available at both 4B locations! Don’t forget to pick one up soon because they’re going fast! If your size is sold out we will be getting a second order so put which size you would like on the pre-order form in the lobby to guarantee yourself a shirt/tank.