October 7th, 2019

Strength

Back Squats

5 Reps @ 70%

4 Reps @ 75%

3 Reps @ 80%

1 Rep @ 84%

1 Rep @ 87%

1 Rep @ 90%

Rest as Needed Between Sets


WOD

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Front Squats (50's/35's)

15/12 Calorie Assault Bike or Row