Jon Using the force to help maintin good depth in the Back Squat.
PC Oscar Bravo?
5 dowel dislocates
5 dowel Overhead squats
5/5 single leg squats
10/10 slow knee to elbow mountain climbers
Back Squat 4-4-4-4-4-4
Every 2mins, build up as you go.
The goal here is to go "Smooth fast" through the work, and gain some rest time.
6 rounds total so scale appropriately so you can make it through.
Don't underestimate the pushups!!!
Every 4mins complete 1 round of the following for 24mins (6 rounds)
Assault bike 500/400m
Hand release pushups 15/10
Double Unders 30
Scale to Knee pushups
Scale Double unders to 60 singles