Timberwolf Fitness Roseville – Power Hour

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Back Squat (5×1)

Every 2:00 for 10:00

1 back Squat @60%

5 seconds down

5 sec pause at bottom

5 sec standing up

Metcon (Weight)

3 Rounds

12 Russian KB Swings Heavy

8 RDLs Same KB

50ft Single Arm Farmer Carry Each side

(do the whole complex without setting KB Down) Rest 2min between

Metcon (Weight)

3 Rounds

10 DB Hammer Curls

20 DB Hammmer Curls @ 1/2 the weight

max bent over flys @ 20 rep weight (cap at 20 reps)

rest 2:00 between