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Skill/Strength
Dynamic BSQ
55-60% Bar Weight
30-35% Chain Weight
2 Reps every :45 Seconds for 12 Rounds
Accessory: 1 DL (60% of 1RM)
Every :30 Seconds for 10 Rounds
WOD
Tabata
:20/:10 x 8 (not alternating movements)
Banded KB Swings (53/35)
Sit Ups
Rows (meters)
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Coach’s Notes
BSQ: Back Squat
KB: Kettlebell
DL: Dead Lift
Tabata: :20 seconds of work, followed by :10 seconds rest for 8 Rounds[/vc_column_text][/vc_column][/vc_row]