A. 5×3 Back Squat – Pause in bottom position for 3 sec
Complete all sets @ 70% 1RM Back Squat
B. 8 min AMRAP
5 Renegade Row (1 rep= Row each arm + push up)
5 Air Squats
(Add 5 air squats to each round — Ex: 5 renegade row,
5 air squats, 5 renegade row, 10 air squats, etc.)
Score – Squat weight & rounds and reps for AMRAP