Weightlifting
Back Squat
*Set 1 – 3 reps @ 80-85%
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 rep @ 90-95%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 2 reps @ 90-95%
*Set 6 – 1 rep @ 95-101%
Rest 3 minutes between sets
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 rep @ 90-95%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 2 reps @ 90-95%
*Set 6 – 1 rep @ 95-101%
Rest 3 minutes between sets
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Metcon
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Slamballs (20/30lbs)
20 Wall Ball Shots (20/14 lbs)
5 Burpee Pull-Ups
10 Slamballs (20/30lbs)
20 Wall Ball Shots (20/14 lbs)