STRENGTH:
Back Squat
1 x 5 @ 70%
1 x 5 @ 75%
1 x 4 @ 80%
1 x 3 @ 85%
1 x 2 @ 90%
—then—
1 x Max* Reps @ 85% (limit to 10 reps)
——IF YOU DO NOT HAVE A 1RM BACK SQUAT, BUT WERE HERE LAST WEEK——
-Use the weight you did last week as guidance. Your Double and Max Set should be 2% higher than last week
——IF YOU DO NOT HAVE A 1RM BACK SQUAT AND WERE NOT HERE LAST WEEK——
-Use 100% (for the 1×2) and 95% (for the Max*) of your Front Squat
-Build to a moderate Double by feel (you should feel like you could do 3-4 reps at the weight), and then drop that by 5% for your rep out.
CONDITIONING:
——IN PAIRS——
AMRAP 12 of:
Calorie Row
*While one person is rowing the other will be performing a 200’ Farmers Carry (RX @ 2×70/53).
