A) Every 2.5 min x 6 sets: back squat

Set 1 – 6 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 2 reps @ 85%

Set 4 – 2 reps @ 90%

Set 5 – 1 rep @ 95%

Set 6 – One set of: max unbroken reps @ 80%

***only allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over!

**compare set 6 to what you got on 4/11/17

 

B) Every 7 minutes x 3 sets:

– 500/400m row

– 20 wallballs

– 15 burpees

 

*Rx+ perform 30 wallballs.