Back Squat
5x5 @70%
*if you Back Squated Saturday, Front squat
Front Rack Reverse Lunge
3 Sets of 12 @30% of Front Squat
“Sore Subject”
Alternating Tabata x 8 Minutes:
Back Squat (45/35)
Double Unders
1. Back Squat
On the Minute x 9 (3 Rounds):
Minute 1 – 5 Reps @ 75%
Minute 2 – 3 Reps @ 80%
Minute 3 – 1 Rep @ 85%
2. Front Rack Reverse Lunge
3 Sets of 12 Repetitions:
Set 1 – 40%
Set 2 – 45%
Set 3 – 50%
Percentages based off 1RM Front Squat
3. Strict Press
Build to a Max Effort Set of 8 Repetitions
4. Aerobic Capacity
On the 3:00 x 8:
18/15 Calorie Row
15/12 Calorie Ski Erg
12/9 Calorie Assault Bike
5. Midline
Not For Time:
50 GHD Sit-Ups
50 Alternating Pistols
50 GHD Sit-Ups
Synergy:
100 Wall Balls For Time
*EMOM perform 5 Hand Release Pushups
