SKILL/STRENGTH
Warm up Back Squat, then using your 1RM from 9/22:
First working set: 80% x 4 reps
Second working set: 87.5% x 3 reps
Third working set: 95% x 2 reps
METCON
3 Rounds:
Run 400
Max Back Squat in 1 minute (from the floor)
Rest 90 seconds.
After your run, as soon as your hands touch the barbell, your minute starts. Max reps for 1 minute exactly. Then rest your 90 seconds.
Record time and total back squats.
Advanced: (135/95)
Functional: (65/95)
FINISHER
Finisher:
30 Weighted Negative Sit-ups
(use a plate)
