Strength
1A) Back Squat
Performance: 5/3/1
- 3 @ 70%
- 3 @ 80%
- 3+ @ 90%
Use 90% of your recent PR as your training max.
Fitness:
- 4 x 3-5 @ 22X1
1B) Push Ups
- 3 x 1 Max effort set
Conditioning
5 Rounds, in a 2:00 window complete:
- 10 Dumbbell front squats (50/35)
- 10 Box jumps (24/20)
- Max calorie bike or row in remaining time
Rest 2:00 between rounds.