A. Back squats – 10 min to build to 90% of your max for 1 rep (suggested 6 @ 65, 4 @ 75, 2 @ 80, 2 @ 85, 1 @ 90)
B. 1 attempt of AMRAP back squats @ 85% of max weight (Use personal best as guide). No long pauses, single breath at the top only. Goal is to beat reps achieved from last week
Go every 4 min x 5 sets
Row 300/250 OR Run 300
Walking lunges with 115/75 in front rack position x 20 steps
– look familiar? Well the first part should, but now that you’ve done this, do it better!
– get the work done in metcon with 45-60 sec + of rest so you can repeat it…this could be one of those really bad sore legs day