:30sec Bottom of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats
6 Back Squats (Light Weight)
Build To 60%
On the 2:30 x 6 Sets:
6 Back Squats* @ 60%
*5 Second Negative Each Rep
"Fadel House for 2"
Partners can work at the same time. Split the reps however. Must finish one movement before going on to the next.
6 Rounds: (Split the work however) DB 50/35#
16 DB Walking Lunges
16 DB Hang Clean and Press
16 Burpee Box jumps
Max Calories: you go I go. break this up however you want it's an all out sprint.
Finish 6 rounds for time. Then go immediately onto the bike and accumulate as many calories as possible with the time remaining.