Strength Back Squats - 10:00 EMOM
Every minute perform 3 reps.
Increase weight every 2:00
Min 1+2 = 65% of 1RM
Min 3+4 = 70% of 1RM
Min 5+6 = 75% of 1RM
Min 7+8 = 80% of 1RM
Min 9+10 = 85% of 1RM
Conditioning
“Come A Little Bit Closer”
For time:
500/400 M Row
25 Devils Press (35/20)
40 DB Front Rack Lunges (35/20)
25 Devils Press (25/20)
500/400 M Row
* Row: Set breathable pace for the first row to leave gas in the tank for DB movements. 2nd row, keep a steady pace and try to pick up speed for your last 150-200 M to finish.
* Devils Press: Short sets/short breaks for this difficult movement.
* Lunges: Save your quads and break it up from the start. Sets of 5-10's is a good place to start