12/14/2017

Strength
Five sets of:
Back Squat @ 30X0 tempo
Rest 3 minutes after all sets above 75% of 1-RM

* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight


Metcon
In teams of three, row as many meters as possible in 12 minutes:
*Rotate partners every 500m.