Warm-up & Mobility: 15 Minutes
Strength: Squat – 50%x5, 65%x5, 80%x5, 90%x5, 104%x3 (heavier than last week if possible), 80%x8 – working percentages off your 3RM
Conditioning: For first round AND total working time (15 min time cap)
- Run 400m
- 40 squats
- 30 sit-ups
- 20 Push-ups
- 10 Pull –ups
- Rest 1 minute, repeat – but work from pull-ups up to run
Goal for men = under 6:30 for men first round, Goal for women = under 7:00 for women first round
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