STRENGTH:
Back Squat Cluster Sets.
4 SETS of:
3.3.3 @ 72.5% (Of 3RM)
*Rest :15 between Clusters
*Rest 3-4 Minutes between SETS
—–NOTE—–
– This format designates 3 reps + :15 Rest + 3 reps + :15 rest + 3 reps
– Timer for rest starts once bar is racked, so you would rack, watch clock for :15, then unrack
CONDITIONING:
——RX——
3 x (4:00 on / 2:00 off)
20/15 Calorie Bike
30 Wallballs @ 20/14 (RX+ = 40 wallballs)
Max Shuttle Lengths with remaining time
——FITNESS——
3 x (4:00 on / 2:00 off)
20/15 Calorie Bike
40 Air Squats
Max Shuttle Lengths with remaining time
——NOTE——
-Strict 1:15 cap on the Bike
-Shuttle Length = 25’
