12/23/2021

Back Squat (5 Rep Max)
Opt.1 -Test-55%x5, 65%x3, 75%x2, 80%x1, 85%x5+
Opt. 2 -Build-5×5 @ 70% of 1RM
Opt. 3 -Foundations- 5×5 Paused Squat @ 55% of 1RM (3 sec.)
Opt. 4 -Open Prep- Sub Back squat for Overhead Squat
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:

15/12 Calorie Row
9 Squats/Overhead 95/65
6 Bar-Facing Burpees

Sub Row for 12/9 Bike