4 RFT of;
30 Kettle Bell Swings @ 1.5/1 pd
15 In-place lunges with 25/35# plate Over-Head
SCF Squat Prog: Back Squat
1 Set of 2 reps @ 100%
SCF SQUAT PROGRAM (optional) Ensure that a full, dynamic warm-up that includes hip/ankle mobility is completed prior to squatting. Lifts are based off of your 1RM Back and Front Squat from October 17th, 2014. Take 2-3 minutes of rest between each set. USE PERFECT FORM!