A) 1X20 High Bar Back Squat

Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.

B) For time:

Function

– Run 400m
– 21 Push Press (95/65)
– 21 Toes 2 Bar or K2E
– Row 400m
– 15 Push Press
– 15 Toes 2 Bar
– Run 400m
– 9 Push Press
– 9 Toes 2 Bar

Performance

– Run 400m
– 21 Shoulder to Overhead (135/95)
– 21 Toes to Bar
– Run 400m
– 15 Shoulder to Overhead
– 15 Toes to Bar
– Run 400m
– 9 Shoulder to Overhead
– 9 Toes to Bar

C) Plank Complex