Thursday, 5 Oct 17

1. Warm Up - 15 Minutes

2. Strength - 20 Minutes

BACK SQUAT WAVES 3 – 1 – 3 – 1 – 3 – 1

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 89% of 1RM Back Squat

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 91% of 1RM Back Squat

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 93% of 1RM Back Squat

3. Metcon - AMRAP x 7

Max effort Wallballs

EMOM 5x Deadlift @ BW