Strength
1A) Back Squat
Performance: 5/3/1
- 3 @ 70%
- 3 @ 80%
- 3+ @ 90%
Use 90% + 10lbs as your training max.
Fitness:
- 4 x 2-4 @ 22X1
1B) Deficit Push Up Negative
- 3 x 3-5 as slow as possible
Conditioning
2 Rounds
Complete as many rounds as possible in 3:00:
- 10 Push Ups
- 40m Farmer’s Carry
Rest :30
Complete as many rounds as possible in 3:00:
- 10 Jumping Lunges
- 10/8 Calorie Bike or Row
Rest :30