CrossFit and Personal Training

• 10 Air squats 
• 30 second pause in bottom of squat 
• 10 jumping air squats 
• 30 second pause in bottom of squat 
• 10 barbell back squat 
• 30 second pause in bottom of squat 

• Back Squat: 7 sets of 1 rep at 93%

Strength 2:

• Strict Press: 7 sets of 1 rep at 93%

10-9-8-7-6-5-4-3-2-1

• Kettlebell Swings 
• Goblet Squats 

*Every time you break– 10 burpees over the Kettlebell