Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%

Followed by…

Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 8 reps @ 70%

B. "Helen"
3 rounds for time, of:
400 Meter Run
21 Kettlebell Swings (53/35 lbs)
12 Pull-ups

Time cap: 18-minutes

C. "Optional Accessories"
3 sets of:
Dumbbell Lateral Raises x 15 reps @ 2011
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed
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