Warm Up
Row 300m
Then 2 of:
- Pull Up x 5
- Push Up x 10
- Squat x 15
Workout of the Day
A. Press – Find 1RM
- Set 1 – 60-65% of possible 1-RM x 3 reps
- Set 2 – 70-75% of possible 1-RM x 2 reps
- Set 3 – 80-85% of possible 1-RM x 1 rep
- Set 4 – 90-95% of possible 1-RM x 1 rep
- Set 5 -Test 1RM
- Set 6 (optional) – Exceed Set 5 weight
-Rest 2 minutes between sets. Use this time to prepare for the conditioning piece by hitting some Back Squats between sets.
B. For max reps:
- 4 minutes – Row for Calories
- Rest 60 seconds
- 3 minutes – Pull Ups
- Rest 60 seconds
- 2 minutes – Bodyweight Back Squat (.75 BW for Women)
- Rest 60 seconds
- 1 minute – STO (135/95)
–-The barbell can be taken from the rack for the Back Squat portion, but must originate from the ground to begin your set of STO– you may not use a rack at any point during this 60 seconds
