Strength
Back squat
9 reps @50% of 1RM
7 @60 %
5 @70%
3 @80%
1 max rep set @80%
Active recovery on rest !
Goal is 8-12 reps @80% Adjust weight accordingly.
Metcon
11 min AMRAP
9 DB front squat 22.5/15kg
15 DB farmers lunge step
225/200m ergs
