Every 2 mins for 14 mins, alternating between:

5 Back Squats, 55% 1RM

5 Back Squats, 65% 1RM

3 Back Squats, 75% 1RM

2 Back Squats, 85% 1RM

2 Back Squats, 90% 1RM

2 Back Squats, 85% 1RM

2 Back Squats, 85% 1RM


4 rounds for time of:

Run, 400 m

50 Walking Lunges

WORKOUT BRIEF
DESCRIPTION
We are continuing with our back squat progressions today.
All sets go up 5% from last week however the last 2 sets will drop down to 2 reps at 85%
With the majority of our sets being at 85%+ please feel free to take an extra :30- 1:00 to allow for adequate recovery on these heavy loads

WALKING LUNGES
Alternate legs so you accumulate 25 reps on each leg

MODIFICATIONS
Reduce the volume so it can be completed in under 16 min

RUN
Decrease Distance, practicing increased Intensity
500/400 Meter Row
1,000/800 Meter Any Bike
400/300 Meter Ski
40 x 10 Meter Shuttles