Strength
Squat Waves
Min 1 – 6 Back Squats @ 66% of 1RM Back Squat
Min 2 – 4 Back Squats @ 71% of 1RM Back Squat
Min 3 – 2 Back Squats @ 76% of 1RM Back Squat
REST 1:00
Min 5 – 6 Back Squats @ 71% of 1RM Back Squat
Min 6 – 4 Back Squats @ 76% of 1RM Back Squat
Min 7 – 2 Back Squats @ 81% of 1RM Back Squat
Rest 1:00
Min 9 – 6 Back Squats @ 76% of 1RM Back Squat
Min 11 – 4 Back Squats @ 81% of 1RM Back Squat
Min 13 – 2 Back Squats @ 86% of 1RM Back Squat
Rest 2:00
10 Front Squats @ 58% of 1RM Back Squat
Conditioning
12:00 EMOM
Min 1: 10 Romanian DL (45-50% 1-RM DL)
Min 2: 15 Weighted Sit-Ups(20/14)
Min 3: 20 Hip Bridges
Min 4: 20 Weighted Russian Twists (10/side)
