SQUAT PROGRAM (WEEK 9 – 3/6 for Phase Two)
—–Warm-up—–
35% x 10
50% x 5
60% x 5
70% x 4
—–Working Sets—–
1 x 4 @ 80%
1 x 4 @ 82.5%
1 x 3 @ 85%
1 x 3 @ 87.5%
2 x 2 @ 90%

CONDITIONING/ACCESSORY:
EMOM 15 of:
Min 1: :40 of Shuttle Runs (or Bike)
Min 2: :40 of Row
Min 3: :40 of Air Squats
——NOTE——
-Score is total reps. One length (25’) is a rep for shuttle runs, and calories are reps for the machines.