10min
10 DB goblet squats 50/35 with heels on plate.
1:00 plank
10/8 bike cal Fast!!!!
Then..
Back Squats
Every 2:00 x 5 sets: (week 3 of 3)
Set 1: 5 @ 75-77%
Set 2: 3 @ 77-82%
Set 3: 3 @ 82-85%
Set 4: 2 @ 87-92%
Set 5: 1 @ 90-95%
Do not max out today!! We are working up to a heavy single today but we are are not done building to your potential, be patient and stay in the percentage ranges. If you plan on using a belt past 80%, start getting adjusted to it early and tighten it a little more each set.
We are always ok if you want to stay below percentages, and if you don’t prefer reaching top-end percentages continue sets 4-5 with 80-85%.
Then…
For time:
Buy in:
1,000/800m Row
–
10 Burpee pull ups
20 Hang DB snatch (switch every 5)
30 Sit-ups / V-ups
40 Mountain climbers 1/1/ or Double unders
30 Sit-ups
20 Hang DB snatch
10 Burpee pull ups
20min cap