Weightlifting

Back Squat

* Set 1 – 4 reps @ 75%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 85%

* Set 4 – 1 rep @ 90-95%

* Set 5 – Max Reps @ 80%

Rest 3 minutes between sets.

Metcon

Five sets for max calories/reps of:

30 seconds of Rowing 

30 seconds of Thrusters (75/55 lbs)

Rest 2 minutes

Please note your calories plus reps achieved in each of the five sets.