Monday 01.29.24

Strength
Back Squat

Every 2:00 minutes, 9 Total Sets ( 3 Waves)
Set 1: 5 Reps @ 77-80-82%
Set 2: 3 Reps @ 80-82-85%
Set 3: 1 Rep @ 82-85-87%

Percentages are all based on your 1-rep max Back Squat.

You can follow along with the set percentages or you’re able to increase upon the loads from the previous session by 5-10 lb or 2.5-5 kg depending on how you feel today.

Remember, one set will consists of all 9 reps

Conditioning
“Full Tilt”

9:00 minute AMRAP
9 Deadlifts 225/155lb, (102/70kg)
18 Wall Balls 20/14lb, (9/6kg), 10/9ft

Optional Accessories
5 Sets, For Quality
5/5 Dual Kettlebell Front Rack Bulgarian Split Squats, For Load
10-12 Inverted Rows
Rest as needed between sets and exercises