Recommended Warm Up (15 Minutes):
10 Tempo Goblet Squats (3 Seconds Down)
10 Single Leg Deadlifts (Kettlebell)
1:00 Couch Stretch Each Leg
1:00 Pigeon Stretch Each Leg
5 Rounds for Time:
10 Deadlifts (225/155#)
20 Wall Ball (20/14#)
*Time Cap 15 Minutes. Pick a weight on the deadlifts where you can AT LEAST do the first 2-3 sets unbroken. Ideally, I would like this workout to take around 10 minutes or less! High Intensity on this one!
Tempo Back Squats (20 Minutes)
4 x 2 @ 75% of 1RM
*All sets at the same weight. 3-4 Seconds on the way down! Try not to bounce out of the bottom of your squat.