Strength
1A) Back Squat
Performance: 5/3/1
- 5 @ 75%
- 3 @ 85%
- 1+ @ 95%
Use 90% as your training max.
Fitness:
- 4 x 3-5 @ 22X1
Try and go a little heavier than last time.
1B) Push Ups
- 3 x Max effort set
Set is over once perfect positioning is lost.
Conditioning
5 Rounds:
- 1:30 Easy Bike or Row
- :15 Hard Bike or Row
- 10m Double Kettlebell Front Rack Walking Lunges (2 x 53/35)
No rest between rounds. Get right back on the bike or rower.