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  • Writer's pictureMary Bozarth

Monday 2/24

Back Squat

% based off 5RM

Set 1 (On the 0:00) : 9 Reps @ 78%

Set 2 (On the 2:00): 7 Reps @ 85%

Set 3 (On the 4:00): 5 Reps @ 92%

Set 4 (On the 6:00): 3 Reps @ 97%

Set 5 (On the 8:00): 1 Rep @ 102%

Set 6 (On the 9:00): 1 Rep @ 104%

Set 7 (On the 10:00): 1 Rep @ 106-107%

Set 8 (On the 11:00): 1 Rep @ 106-107%

Set 9 (On the 12:00): 1 Rep @ 106-107%

Set 10 (On the 13:00): 1 Rep @ 106-107%

Set 11 (On the 14:00): 1 Rep @ 106-107%



Conditioning

For Time (20:00 Cap)

3 Rounds of:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

Then

30/21 Calorie Row

Then

3 Rounds of:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

Then:

30/21 Calorie Row


RX+ ONLY will do one more set of the 3 rounds (but still needs to finish in the 20:00 cap )

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees




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