06/07/2022

Back Squat (5 Rep Max)
Opt.1 -Test- 55%x5, 65%x3, 75%x2, 80%x1, 85%x5+
Opt. 2 -Build- 5×5 @ 75% of 1RM
Opt. 3 -Volume- 55%x12, 60%x10, 65%x10, 70%x8, then 55% Max-Effort

*Sub Back Squat for Overhead Squat and test 1-3 options

Metcon (Time)
2 Rounds:
25 Calorie Row/Bike
25 Hang-Snatches
25 Wallballs
25 Hang-Cleans

Rx 75/55
Rx+95/65 Bike not Row

Metcon (Weight)
Optional Accessory Work:
5×5 Front foot elevated lunge
Weighted or unweighted
See Demo below