Monday
A.
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%*
Then rest two minutes before starting…
Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 95+%*
Note: If you are under the age of 18, do not exceed 90%. Stay at 2 reps at 90% or below for Set 6, 7, 8.
B.
For time:
40/30 Calories of Rowing
100 Double Unders
10 Front Squats (155/105 lbs)
20 Burpee Box Jump-Overs (24″/20″)
10 Front Squats (155/105 lbs)
Boom Lite
A.
Every 2 minutes, for 16 minutes (2 sets of each):
Station 1 – Back Squat x 12 reps @ 20X1
Station 2 – Russian Kettlebell Swings x 30 reps
Station 3 – Single-Arm Dumbbell Row x 6 reps each @ 2111
B.
For time:
40/30 Calories of Rowing
100 Single Unders
20 Goblet Squats
40 Jumping Lunges
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