12.17.18 MONDAY “PIRATES BOOTY”

Strength:

Take 6mins to work up to a single lovely looking really heavy back Squat. After you are done relishing in awe of the beauty of that heaviest rep. Take that weight and use it for the following percentages.

5min EMOM of:

2 Back Squats @ 85%

Metcon:

3 Rounds of:

40/30cal Row

30 HSPU’s…45’s

30 Back Squats…95/65

3min Rest

For Time

(20min Time Cap)