STRENGTH:
Back Squat: Back Off Week
3 x 3 @ 70% w/ a One Second Pause
-then-
3 x 5 @ 70% w/ NO PAUSE
——NOTE——
-Percentages are still off of your 3RM (this should be o the lighter side). If no 3RM, you can work off 60% of a known 1RM. Or you can work at RPE 5-6.
CONDITIONING:
——RX——
Every 6:00 x 5 rounds:
400/360m Bike
10 Strict Pull-ups
20 Wallballs
10 Burpee Box Jump Overs
——FITNESS——
Every 6:00 x 5 rounds:
300/270m Bike
15 Ring Rows
15 Wallballs
15 Burpees
——NOTES——
-:50 Cap on the Bike. 5:00 Cap on the rounds.
