Tuesday, August 26 2025

Strength: Back Squat

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 5 reps @ 75%

*Set 5 – 3 reps @ 80-85%

*Set 6 – 1 rep @ 90+%

Rest 2-3 minutes between sets

Metcon: Against a 5 minute clock, perform as many reps as possible of:

3 Dumbbell Bench Press (50/35lbs)

3 Toes to Bar or V-Ups

6 Dumbbell Bench Press (50/35lbs)

6 Toes to Bar or V-Ups

9 Dumbbell Bench Press (50/35lbs)

9 Toes to Bar or V-Ups

etc.. adding 3 reps to each movement until the 5 minute mark.

Rest 5 minutes between sets and repeat for TWO total sets (15 minutes for one group, 20 minutes if running in two groups).

For the second set, start over at the round of 3/3.