Wednesday 9/27/2023

A.
Every 2:30, for 15 minutes (6 sets) of:
Back Squat

*Set 1 - 5 reps @ 70% of 1-RM
*Set 2 - 3 reps @ 80%
*Set 3 - 1 rep @ 90%
*Set 4 - 3 reps @ 85%
*Set 5 - 5 reps @ 80%
*Set 6 - Max Reps @ 75%
(allow only one full breath cycle at the top of each rep)

B.
In teams of two, complete 6 sets each for time of:
20/15 Calories of Assault Bike*

*The team member on the Assault Bike cannot be working to accumulate calories unless their partner is holding a perfect prone plank position - hands separated in line with shoulders, body in perfect line from ears to shoulders to hips to ankles.

Time Cap = 24:00