Strength
Fitness:
3×5 Back Squat, Linear Progression
If time allows you may do a 4th set.
Performance:
Utilizing 94% of load from Tuesday (2014.10.14), Front/Back Squat, 4 x 7-13
Do 7 front squats, rerack bar, take a breath, then immediately do 13 back squats. Four sets.
Conditioning
4 Rounds:
2 minutes to complete a 200m run. In time remaining complete as many handstand push-ups as possible.
Rest 1 minute