Wednesday 3/6/2024

A.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 - 4 reps @ 70%
*Set 2 - 3 reps @ 80%
*Set 3 - 2 reps @ 85%
*Set 4 - 1 rep @ 88%
*Set 5 - 1 rep @ 92%

Then rest two minutes before starting...

Every minute, on the minute, for 4 minutes:
Back Squat x 2 reps @ 80%

Focus on SPEED of the concentric!

B.
For time:
40 Wall Ball Shots (20/14 lbs)
20 Burpee Box Jump-Overs (24"/20)
30 Wall Ball Shots
15 Burpee Box Jump-Overs
20 Wall Ball Shots
10 Burpee Box Jump-Overs

Time cap = 12 minutes