Wednesday, August 20 2025

Strength: A.

Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 70%

*Set 5 – 3 reps @ 75-80%

*Set 6 – 1 rep @ 90+%

Rest 2 minutes between sets

Metcon: Every 2:30, for 20 minutes (4 sets of):

Station 1: 30 Second Max Calorie Echo/Assault Bike

Station 2: 30 Seconds of Max Front Squats (185/125lbs – from the rack)

Rx+ Loading:

225/155lbs

*If you cannot perform at least 8 unbroken front squats with this load, adjust the weight to something that you can.