Back Squat Waves
Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 1 Reps @ 98%
3 Minutes Rest
Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%
3 Minutes Rest
Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%
*Percentages Based Off 5RM Back Squat*
Fitness Conditioning
“Part Time”
3 Rounds:
12 Burpees
18 Pull Ups or Ring Rows
Directly Into…
3 Rounds:
12 Alternating Dumbbell Snatches (35/25)
18/12 Calorie Row or Ski
Sport Conditioning
“Part Time”
3 Rounds:
12 Burpees Over Dumbbell
18 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
12 Alternating Dumbbell Snatches (50/35)
18/12 Calorie Assault Bike or Ski