12 June 2017

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STRENGTH

Back Squat (1’s)

Set 1: 40% of 90% of 1RM x 5 reps

Set 2: 50% of 90% of 1RM x 5 reps

Set 3: 60% of 90% of 1RM x 3 reps

Set 4: 75% of 90% of 1RM x 5 reps

Set 5: 85% of 90% of 1RM x 3 reps

Set 6: 95% of 90% of 1RM x 2 sets x 3 reps

 

CONDITIONING

For time:

50 Cal Airdyne

50 Air Squats

50 Russian KB Swings (40kg/28kg)

50 Burpee Box Jump Overs (24/20)

50 Lunges w/Plate Overhead (45/35)*

*25/leg

CFCJstaff

CFCJstaff

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