April 30, 2018

A.Every 2 minutes, for 18 minutes (9 sets):
Back Squat
Set 1 – 6 reps @ 60%
Set 2 – 4 reps @ 65%
Set 3 – 2 reps @ 70%
Set 4 – 6 reps @ 65%
Set 5 – 4 reps @ 70%
Set 6 – 2 reps @ 75%
Set 7 – 6 reps @ 70%
Set 8 – 4 reps @ 75%
Set 9 – 2 reps @ 80%

WEEK 2
On the next 2 minute mark start B.

B.Front Squat
Set 1 – 5 reps @ 60%
Set 2 – 5 reps @ 65%
Set 3 – 5 reps @ 70%
Set 4 – 5 reps @ 75%
Rest as needed

C.Rounds Not For Time
Accessory Work
3 Supersets
10 Single Leg BB Deadlifts (moderate) each side
20 DB Floor Press
10 Strict Toes to Bar
20 Banded Pull-Aparts
​10 BB bench Hip bridges