December 2nd, 2019

Strength

Back Squat Waves

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 76%

Set 3: 2 Reps @ 82%

-3 Minutes Rest-

Set 4: 6 Reps @ 76%

Set 5: 4 Reps @ 82%

Set 6: 2 Reps @ 88%

-3 Minutes Rest-

Set 7: 6 Reps @ 82%

Set 8: 4 Reps @ 88%

Set 9: 2 Reps @ 94%

*Percentage based from 5RM Back Squat

WOD

AMRAP 20:

50 Wallballs (20/14)

40/30 Calorie Assault Bike

30 Toes to Bar

20 Dumbbell Snatches (50/35) Adv 70/50