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 – 6 reps @ 80%

*Set 5 – 6 reps @ 80%

*Set 6 – 6 rep @ 80%

Rest 2-3 minutes between sets.

Metcon

Every minute, on the minute, for 4 minutes for max effort reps:

Station 1 – 30 seconds of Rowing for Calories

Station 2 – 30 seconds of Dumbbell Front Squats

Station 3 – 30 seconds of Devil’s Press

Station 4 – Rest

When the running clock reaches 5:00, perform the following…

Every 3 minutes, for 15 minutes (5 sets) for times of:

-Number of calories completed during 30 second max effort

-Number of Dumbbell Front Squats completed during 30 second max effort

-Number of Devil’s Press completed during 30 second max effort