Monday, August 11 2025

Strength: Back Squat

*Set 1 – 5 reps @ 60%

*Set 2 – 3 reps @ 70%

*Set 3 – 1 rep @ 75-80%

*Set 4 – 5 reps @ 65%

*Set 5 – 3 reps @ 70-75%

*Set 6 – 1 rep @ 85+%

Rest 2 minutes between sets

Metcon: Four rounds for time of:

15/12 Calorie Row

15 Dumbbell Squats (50/35lbs)

15/12 Calorie Echo/Assault Bike or 200 Meter Run

60 Double Unders

Goal = <17 Minutes

Time Cap = 20 Minutes