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Monday 1.20.20

Back Squat Waves
Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%

3 Minutes Rest

Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%

3 Minutes Rest

Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%

*Percentages Based on 5RM Back Squat

Fitness Conditioning
“Grim Reaper”
AMRAP 5:
21-15-9:
Overhead Squats (75/55)
Knees to Elbows

Rest 5 Minutes

AMRAP 5:
15-12-9:
Thrusters (75/55)
Pull-ups or Ring Rows

Sport Conditioning
“Grim Reaper”
AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar

Rest 5 Minutes

AMRAP 5:
15-12-9:
Thrusters (95/65)
Chest to Bar Pull-ups

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