Back Squat Working up to 90% of best 1RM for 1 x 1, then -20% for 2 x 3
8 rounds 1:30 EMOM
Rnd
8 reps @ 50% of 1RM
6 reps @ 60%
4 reps @ 70%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
3 reps @-20%
3 reps @same weight
Circuit *Have everyone adjust there J-hooks and grab a bench.
circuit 45:20 *top timer in strength
Upper body:Back and Biceps
Lower body: Quads
3 laps 2sets 2laps 1set 1 lap
BB incline chest press
DB front foot elevated lunge 2 plates
DB bench/box Bent-over tricep extension
Low plank oblique dips
KB single kb squat cleans
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