Weightlifting
Every 2 minutes, for 10 minutes (5 sets):
Back Squat (New 1 rep Max)
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
followed by…Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
followed by…Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%
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For Time:
30/20 Calorie Row
30 Thrusters (115/75 lbs)
30 Chest-to-Bar Pull-Ups
30/20 Calorie Row
30 Thrusters (115/75 lbs)
30 Chest-to-Bar Pull-Ups