DROP IT LIKE A SQUAT

back squat

1x5 @ 75%

1x3 @ 80%

3x max reps @ 85%

5min rest

tabata 2pood/1.5pood russian kb swing

-do not let go or drop the kb during the 10sec rest

-each time kb hits the ground, assess 10 burpee penalty at the end

-penalty burpees are done for time

2011 CF GAMES ON ESPN2