Weightlifting
Back Squat
Set 1 – 3 reps @ 75-80%
Set 2 – 2 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 3 reps @ 80-85%
Set 5 – 2 reps @ 85-90%
Set 6 – 1 rep @ 90-95%
Rest 3-4 Minutes between sets
Set 2 – 2 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 3 reps @ 80-85%
Set 5 – 2 reps @ 85-90%
Set 6 – 1 rep @ 90-95%
Rest 3-4 Minutes between sets
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Metcon
Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Kettlebell Swings (24/16 kg) (RX + 32/24kg )
10 Wall Ball Shots (20/14 lbs) (RX + 30/20lb )
10 Toes to Bar
10 Kettlebell Swings (24/16 kg) (RX + 32/24kg )
10 Wall Ball Shots (20/14 lbs) (RX + 30/20lb )