Strength
Back Squat
Performance: Every 2:00 for 8 sets
- 5 @ 55%
- 5 @ 65%
- 3 @ 75%
- 2 @ 85%
- 2 @ 90%
- 3 x 10 @ 78%
Percentages are based off of your recent 3 rep max.
Fitness:
- 4 x 3-5 @ 31X1
Conditioning
For time:
- 60/40 Calorie Bike or Row
Rest 1:00
Two rounds for time:
- 35 Russian Kettlebell Swings (70/53)
- 25 Wall Balls (20/14)
- 15 Burpee Box Jumps (24/20)