Basement Gym
1300
Warm Up
Jumping Jacks
Hip Hammy Flow
Back Squat - 8x45
Metcon
"Manion"
7 Rounds for Time:
400m Run
29 Back Squats (95/135)
I scaled this to
5 Rounds for Time:
400m Ski Erg
20 Back Squats (75)
It was still a grueling workout that I finished in 23:01. The ski erg was a good substitute taking around 2:15. Transitions were long at about 15 seconds. The back squats were the toughest. I went unbroken the first 3 rounds then 14/6 and 12/8 to finish the workout. It was nice to get some squat volume in. Even with air squats, this would have been a tough workout.
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