Strength
Back Squats:
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest 2-3 minutes between sets and use the time to work shoulder mobility
Metcon
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Cluster 95/65
10 Pull-Ups
15 Box Jumps 24/20
Back Squats:
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest 2-3 minutes between sets and use the time to work shoulder mobility
Metcon
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Cluster 95/65
10 Pull-Ups
15 Box Jumps 24/20
