STRENGTH:
Back Squat:
Build to a Heavy 5 for the day
-then-
3 x
5 Back Squat @ 80% (of 5RM)
5 Box Jumps AHAP
——NOTES——
-If you did this three weeks ago, your goal is to beat that number. A good goal could be to try to hit what you did for your 4RM two weeks ago.
-If you have not been here, work to RPE 9 (avoid failure)
CONDITIONING:
——RX+——
Every 5 Minutes, for 3 rounds:
10 Shuttle Runs (25’ down and back)
20/15 Calorie Row
40 Wallballs @ 20/14
——RX——
Every 5 Minutes, for 3 rounds:
10 Shuttle Runs (25’ down and back)
15/10 Calorie Row
30 Wallballs @ 20/14
——FITNESS——
Every 5 Minutes, for 3 rounds:
10 Shuttle Runs (25’ down and back)
15/10 Calorie Row
30 Air Squats
——NOTES——
-Perform each round as fast as possible
