Tuesday 1.28.20

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

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