08/17/2021

Back Squat (1 Rep Max)
Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 2 7×2 @ 80% of 1RM
Opt. 3 70%x5, 75%x5, 80%x5, 75%x5, 70%x5+
Opt. 4 Accessory Work
Metcon (AMRAP – Reps)
4 Rounds:
Min 1: 20/15 Calorie Row/Bike 15/12
Min 2: 15 KB Swings
Min 3: Max-Effort HSPU’s/Pushups
Min 4: -Rest-

Record Pushup reps in Wodify

Metcon (Time)
Optional Accessory Work:
GHD Situps
Rx 5×10
Rx+ 5×15