Fitness:
Five rounds of:
– Back Squat x 10 reps
Rest 30 seconds
– Bent Over Single Arm Row x 10 reps each Arm
Rest 30 seconds
– Tempo Push Ups x 10 @ 1111
Rest 30 seconds
– Russian KB Swing x 10 reps
Rest 30 seconds
– T2B x 10 reps (or 15-20 Sit-ups)
Rest 2:00 Minutes
Performance:
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101+%
OPTIONAL – 1 rep @ 103-105%
Rest 2-3 minutes between sets
Performance:
Complete rounds of 21, 15 and 9 reps of:
– 95/65 lb Front Squat Rx+(135/95)
– Toes to Bar