Strength/Skill
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 7 reps @ 75%
*Set 7 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
(Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all rounds.)
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Metcon
Three rounds for time of:
40/30 Calorie Assault Bike
30 Toes-to-Bar
20 Ring-Dips(bar/bench/use a light band)
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Accessory Work
Two sets:
5 Chin up grip Chest-to-Bars
Rest as needed…do negatives!