SWOD: Resting 60 seconds between sets:
Back Squat 2-2-2-2-2-2-2-2-2-2 @ 65%
Metcon: Complete 4 rounds:
-1-Arm Farmer Walk (RT) 40 yards - 1/3 body weight
-1-Arm Farmer Walk (LT) 40 yards - 1/3 body weight
-Max Rep Push Ups - 2 sec hold at bottom of each rep
For the SWOD, partner up with someone of similar weights, so the transition between sets is minimal and you can stick to the 60 seconds of rest. The idea here is to move the bar as quickly as possible, which is why the weight is so low. Focus on proper form, speed, and full hip extension. This is our last Back Squat day before we Total.
For the metcon, Push Ups with a 2 sec hold at the bottom, means lowering yourself from the plank position and till your chest and legs are about an inch above the floor, and then holding there for a 2-count before pushing up to the top again.
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