Tuesday, September 19 2023

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 @ 78-80%

*Set 6 – 8 reps @ 73-75%

Metcon: For time

50 Calorie Row

50 Wall Balls 20/14

50 Bench Press 135/95

50 Wall Ball

50 Calorie Row