WOD-
D3 of Squat program.
Back Squat
1 x 5 @ 40%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 5 @ 75%
1 x 3 @ 85%
1 x AMRAP @ 95%
5 x 5 @ 75%
*The percentages below are based on your 3 Rep Back Squat test 3 weeks ago.
**If you didn’t do the 3 rep test, use around 80% of your estimated 1 rep max. Lighter is better for this program.
During your rest between sets, you will perform
50 – 100 reps of pushing and pulling accessory exercises. You can do these in any sets and reps you want.
SPRINT-
5 Rounds For Time:
100 Double Unders
30 Burpee Box Jump Overs
