Strength
Back Squat
Warm Up Sets:
- 7 reps @ 20X1 (light)
- 5 reps @ 20X1
- 5 reps @ 20X1 (last week’s heaviest weight minus 10-20#)
- 3 reps @ 20X1 (last week’s heaviest weight)
- 3 reps @ 20X1 (last week’s heaviest weight)
Working Set:
- In 1:00, complete as many reps as possible at last week’s heaviest weight (no tempo restriction)
Fitness Working Set:
- 12-14 reps @ 20X1 at last week’s heaviest weight
Conditioning
30-20-10 reps for time:
- Calorie Row
- Wall Balls (14/20)