WOD:

Tempo back squat
(3 Second descent, 3 second pause)
3-3-3-3-3-3

Accessory work:
6 Rounds for max cals
1x 1 Minute echo bike sprint
2x :45 Bike sprint
3x :30 Bike sprint

*1:2 Work/rest between each attempt*

Anthony T. warming up for his first group workout at KCF…”Fran!”