Monday 3/11/2024

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 - 5 reps @ 55%
*Set 2 - 5 reps @ 65%
*Set 3 - 3 reps @ 75%
*Set 4 - 2 reps @ 85%
*Set 5 - 2 reps @ 90%

Followed by...

Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 4-5 reps @ 85%

B.
Every minute, on the minute, for 4 minutes for max reps or calories:
Station 1 - 30 seconds of Assault Bike or Rowing
Station 2 - 30 seconds of Dumbbell or Kettlebell Front Squats
Station 3 - 30 seconds of Devil's Press
Station 4 - Rest

When the running clock reaches 5:00, perform the following...

Every 3 minutes, for 9 minutes (3 sets) for times of:
-Number of calories completed during 30 second max effort
-Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort
-Number of Devil's Press completed during 30 second max effort