VolkeFit: Squats. Then some stuff. Then more squats.

A) Tempo Sqats - Work to a heavy single
Control the descent, about three seconds long.

275 lb 


B) 3 sets at a steady pace not for time:
8 ring dips
30 double unders

Done


C) Alternating
10-8-6-4-2 Front squat (175 lb)
5-4-3-2-1 ring pull-ups

7:13