Strength
Back squat
3 x 5 @ 50%
Workout
3 RFT
50 Double unders
40 Air squats
30 Sit ups (20 GHD)
20 Burpees
**Final deload day before we start ramping up the reps again. Use this as a chance to focus on depth, maybe throwing in a pause at the bottom, and using your glutes to drive back up.
The workout reminds me a bit of “Barbara”, although you should be able to move through it pretty quickly, or at least consistently. One of those ‘chippers’ that you just need to keep grinding through, but you should finish under 20 min .