ascension project week 13 day 3

2 x 4 : tempo back squat 3/2/1 @ 60-65%
2 x 3 : pause back squat @ 65-70%
5 x 4  : back squat @ 80%

% off 5rm

4 rounds : emom

  1. 15/ 12 cal bike
  2. 12 box jump overs (24/20)
  3. 200m run
  4. rest