Tuesday 9.3.19

A.

Every 2 minutes, for 16 minutes:

Back Squat

*Set 1 - 5 reps @ 70-74% of 1-RM

*Set 2 - 5 reps @ 75-79%

*Set 3 - 3 reps @ 80-84%

*Set 4 - 2 reps @ 85-89%

*Set 5 - 2 reps @ 90-94%

*Sets 6-8 - 1 rep @ 95+%

Your goal is to use sets 6-8 to establish today's 1-RM Back Squat.

B.

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

20 Wall Ball Shots (20/14 lbs)

10 Toes to Bar

EZ BURN

Against a 15-minute clock:

Row 1000/800 Meters

100 Burpees Over the Concept 2 Erg

Max meters on the rower

Andrew Malek-Zadeh