A) Find a heavy 5 back squat (last week of 5’s)
Then drop to 70% of heavy 5 and do 2 max sets aiming for 10-14 reps
*25 minute time cap
*To progress from last week, either try to go slightly heavier on the set of 5, or if you do the same weight, try to do 1-2 more reps on each back off set compared to last week
B) Every 4 minutes for 16 minutes complete:
30/22 cal row
45 double unders
15 American kb swings (53/35lb) (Rx+: heavier kb, must stay unbroken)
*If not finishing by 3:00 minutes, reduce row cals to 26/18 or as needed. Reduce double under reps if those are taking more than 35 seconds.
