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