Warm-up (MetCon): Complete as many rounds as possible in 8 minutes of:
10 KB Swings (70/53)
10 Push Ups
Strength: Back Squat (5-3-1)
(Rest 3-5 minutes between WORK sets)
75% x 5
85% x 3
95% x 1+
-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets
-Percentages based off of 90% of your 1RM (ex. if your max Back Squat is 135#, your percentages will be based off of 90% of 135# (120#).
-When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.
Strength: EMOM for 15 Minutes:
Alternating Front Rack Reverse Lunge x 6 (135/95)
-Bar must be taken from the ground.