SKILL/STRENGTH
Warm Up Back Squat
First working set: 80% x 2 reps
Second working set: 86% x 2 reps
Third working set: 92% x 2 reps
Fourth working set: 97.5% x 2 reps
These are challenging loads. Adjust as needed to still challenge yourself with the reps, but assess how you feel with your capacity.
Beginners should stick with sets of 5, working up in weight to learn how to take load.
METCON
“15-12-9
Deadlift (185/275) (145/215)
Hang Dumbbell Cluster (35/45lb) (25/35lb)
Finisher: KB Weighted Side Bends
10-10-10 Each Side”
