A.
Take 20 minutes to build to a 1-RM Back Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
B.
Every 2 minutes, for 24 minutes:
Interval 1: 30/20 Calorie Row
Interval 2: 8-10 Burpee Box Jump-Overs (24/20″) + 6-8 Strict Pull-Ups
Interval 3: 60 Double-Unders + 12 Dumbbell Reverse Lunges (50/35 lbs)
