Warm up -
20 squats (air)
200m row
30 squats (air)
400 m row
40 squats (air)
800 m row
Workout -
10 back squats AHAP
10 assisted pistols (ea. leg)
rest 1-3 min.
8 back squats AHAP
8 assisted pistols (ea. leg)
rest 1-3 min.
6 back squats AHAP
6 assisted pistols (ea. leg)
rest 3-5 min.
4 back squats AHAP
4 assisted pistols (ea. leg)
rest 3-5 min.
2 back squats AHAP
2 assisted pistols (ea. leg)
rest 3-5 min.
burnout front squats (use 50% of weight used on 2 rep set)
Post weights used to comments.
Daily Extras - Repeat the warm-up