Monday, 6/28

Warm-up:

400m jog

20 Bicycles

20 Squats

3 x 5 reps, 50% of 1RM (Back Squat)

Strength

Back Squat

#1 set- 5 x 65% 1RM

#2 set- 5 x 75% 1RM

#3 set- 5 x 85% 1RM
*last set perform max repetitions

Metcon

Complet 15-12-9

Back Squat, 75/115

Dips (ring or bench)

Wednesday, 6/3

Warm-up

Jumping jacks, 30 seconds

Bicycles, 30 seconds

Plank, 30 seconds

Jumping Jacks, 45 seconds

Bicycles, 45 seconds

Plank, 45 seconds

Complete 21-15-9

Front Squat, (#65)

Push Press, (#65)