Strength
Back squat
7 reps @70% of 1RM
5 reps @75%
3 reps @80%
1 rep @85%
1 max rep set @85-90%
Slow bike recovery for 2-3 mins between sets!
Goal is 3-8 reps in your max rep set, adjust weight accordingly.
Metcon
EMOM x 12
1: Bike cals in :30
2: Unbroken Wallball in :30
