Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Strength

Back Squat
Reps: 3-2-1
Work to heavy weight in sets of 5-4-3-2-1
(adding 5# to last weeks weight)
Then do 3 rounds of 3-2-1 reps.

If just beginning: Use sets of 5, 4, 3, 2, 1 and work up to 80% of 1rm
(rest about 1 min between each set)

Then do 3 sets of 3,2,1 reps at 80%.
3,2,1 is one set – rest between each rep set – approx 45sec-1min, then rest between full sets

–Then–

For time:

21-15-9-21-15-9
SDHP 95/65
Wall Ball 20/14

Cool down:
1000m Row at a light pace