STRENGTH

1) Back Squat w. 1 count pause: 3/5 x 3 @80%, every 90s.
2) Touch n Go Deadlift: Build to Metcon weight in 3 x 3. Rest 60s.

METCON

”Batwings”
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees
9:00 Cap

EXTRA CREDIT

Double Leg Banded Leg Curls Tabata:
8 x 20s work/10s rest.