201024

Back Squat (10 x 3)
Warm up to a moderate-heavy weight then stick with it across all 10 sets.

225 lb.

7 x 3
Weighted Pull Up Negatives

20 lb. Weight Vest

5 Rounds
5 Burpees
10 Alternating Hang Dumbbell Snatch
10 Alternating Lunges

Idea weight for Men: Single 20-35# DB/KB
Idea weight for Women: Single 12-24# DB/KB

Scaled: 50 lb. dumbbell

Time: 6:31

Warm-up 10 minute row: 22254m, 2:13.0/500m