Squat Cycle Begins

Warm Up-

Run 400m
Row 500m

15 Wall Climbs

Row 500m
Run 400m


All @ 60% effort!



SWOD-

Back Squat:

Warm up 3x5 at 50% effort

Working sets-

Set 1 @ 60% effort x5 reps (not a weight, but how you feel)

Set 2 @ 80% effort x5 reps

Sets 3-5 @ 100% effort x5 reps (each set of 5 should be grueling)

*Record your heaviest set of 5 reps for future reference*


WOD-

AMRAP 6 Minutes:

2 Strict Pull ups
4 Strict HSPU
8 KBS 2pd/1.5pd


Conditioning (optional)-

1 Mile run @ 75% effort