A.
Every 2:30, for 15 minutes (6 sets) of:
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%
Increase last week’s loads by 2-3% if you were able to hit all reps successfully.


B.
Four rounds for time of:
400 Meter Run
30 Reverse Lunges with DB/KB Farmer’s Hold (70/44)


-Modify
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Single Arm Front Rack Goblet Squat x 8-10 reps each @ 30X1
Station 2 – Supinated-Grip Bent-Over Rows x 8-10 reps @ 2111
Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112


B.
Four rounds for time of:
400 Meter Run
30 Reverse Lunges with DB/KB Farmer’s Hold