Strength
Every 1:30 Min For 9 Min(6R)
Back Squat
1.R:5 reps(%75)
2.R:3 reps(%80)
3 R:1 reps(%85-%90)
4.R:8 reps(%70-%75)
5.R:8 reps(%70-%75)
6.R:8 reps(%70-%75)
-Then-
Upper Body Strength
10 Min Emom
Odd:10 Bent-Over Barbell Row+10 Push Press
Even:Rest
-Then-
MetCon
5 Round for time:
21 No Jump Burpee
75 Double-Unders Or Single Jump Rope
Cap Time:15 Min