MONDAY

GRIT SQUATS 1A

– All percentages based on 5RM Back Squat (both front and back squat barbells).

Set 3:

6 Back Squats @ 70%

5 Front Squats @ 65%

Set 1:

10 Back Squats @ 60%

5 Front Squats @ 60%

Set 2:

8 Back Squats @ 65%

5 Front Squats @ 60%

No rest from back to front squat

2 minute rest between sets

CONDITONING

PERFORMANCE and FITNESS

AMRAP 16

30 Double-Unders, 300/200m Row

30 Double-Unders, 3 Rounds of “The Chief”

“The Chief”:

3 Power Cleans 60/30

6 Push-Ups

9  Air Squats