Strength
1) Back Squat: Did every set at 275lbs (91%)
0:00- 2@ 80%
1:00- 2@ 80%
2:00- 2@ 80%
3:00- 2@ 80%
4:00- 2@ 80%
-Rest 3 minutes
2) Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds. Did every reps 195 (78%)
7:00- 3@ 80%
8:30- 3@ 80%
10:00- 3@ 80%
11:30- 3@ 80%
13:00- 3@ 80%
Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.
Conditioning
4 rounds for total reps of:
25, Sit Ups in 90 seconds then with the remaining time perform AMRAP of OHS @ 115/75#.
-THEN- No Rest
90 seconds Max Effort Burpees
Score= O.H. squats + Burpees
160 total reps. Rx. (Situps do not count as part of your total)
Cash Out-
Warfit 800m Run
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