Back Squats!

Weightlifting

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 8 reps @ 75%

*Set 5 – 8 reps @ 75%

*Set 6 – 8 rep @ 75%

Rest 2-3 minutes between sets.

*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.

Metcon

For time:

1200 Meter Run

30 Walking Lunges with DB/KB Farmer’s Carry (32/24 kg) 

800 Meter Run

30 Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)

400 Meter Run