Lower Body Strength

Every 2 minutes for 10 minutes:

3 Back Squats at 80% and build

MetCon:

As Many Rounds and Reps as Possible in 15 minutes:

50/40 Calorie Row

40 Russian KB Swings

30/21 Calore Bike

20 KB Goblet Squats

*Pace Goal: 2-3 Rounds

Beginner: 40/30 Row, 30 Swings, 26/18, 20/14 Bike, 10 Goblet Squats

Intermediate: 35/26

Advanced: 53/35

Sport: 70/53