Strength
EMOM X 5:00
Back Squat X 3 Reps
Set 1 - 55% of 1RM
Set 2 - 60% of 1RM
Set 3 - 65% of 1RM
Set 4 - 70% of 1RM
Set 5 - 75% of 1RM
Conditioning
“Dorothy” (30:00 Time Cap)
3 Rounds 20/15 Calorie Assault Bike (OR 24/18 Calorie Row) 20 V-Ups 20/15 Calorie Assault Bike (OR 24/18 Calorie Row) 20 Deadlifts (185/125) 20/15 Calorie Assault Bike (OR 24/18 Calorie Row) 20 Toes to bar Rest 3:00 after each round
**Deadlifts: Weight should be around 50% of 1rm max or a weight that is considered a moderate weight