Tuesday November 22nd, 2016

Strength

Back Squat

6 sets:

  • Set 1 – 6 Reps @ 70% 1RM
  • Set 2 – 1 Rep @ 90%
  • Set 3 – 6 Reps @ 70%
  • Set 4 – 1 Rep @ 92.5%
  • Set 5 – 6 Reps @ 70%
  • Set 6 – 1 Rep @ 95%

Complete a set every 3 minutes.  Use 1RM from 11/7/16.

Conditioning

“Annie”

Reps of 50-40-30-20-10:

  • Double Unders
  • Abmat Sit-ups

Cash-Out

4 minute row for max calories

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