Wednesday 1.4.17

A.  

Every two minutes, for 10 minutes:

Back Squat

*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%

 

Every two minutes, for 4 minutes:

Back Squat x 10 reps @ 70-75%

 

B.  

Complete as many rounds and reps as possible in 4 minutes of:

6 Front Squats 135/95 lbs.

12 Chest-to-Bar Pull-Ups or Pull-Ups

30 Double Unders

Rest 3 minutes and complete for a total of 2 sets

Andrew Malek-Zadeh