Wednesday, November 21st, 2018

Strength I:  Back squat
0:00 – 8 repetitions @ 62% of 1RM back squat
2:00 – 6 repetitions @ 72% of 1RM back squat
4:00 – 4 repetitions @ 77% of 1 RM back squat
Strength II:  Front squat
3 sets of 5 @ 67% of 1RM front squat on the 6:00, 8:00, and 10:00
Accessory work:  3 x 6 GHD sit-ups, 3 x 6 back extensions

Row conditioning:

8 rounds for max calories of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds
-There is no rest between rounds