1. Back Squat to 20RM
If you have never done 20 reps squats, obviously be smart about this. Keep the reps low as you work up, pick a weight and get after it.
2. Back Squat (2 every 60sec for 10 rounds @ 70% 1RM)
These squats are dynamic effort and refers to a speed squat. Keep the weight light and the power high. If you are familiar with box squats, sub those for the back squats.
20-Minute AMRAP of:
4 Handstand Push-ups
8 Kettlebell Swings, 32/24kg
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
12 Reverse Hypers
rest as needed