April 3, 2019

Strength

Back squat

3-3-3+

Use 70, 80, 90% of 1RM. Max reps on last set.

Performance

Complete as many rounds and reps as possible in 20 minutes of:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

Fitness

Complete as many rounds and reps as possible in 20 minutes of:
30 Overhead Squats (75/55)
30 Box Jumps (20/18)
30 Hanging knee raises
30/21 Calorie Row