Strength
Back Squat
20 minutes to find today’s 1 rep max. Suggested progression (estimate a 1RM if you don’t have an actual 1RM):
8@ 40%
5@ 50%
4@ 60%
3@ 70%
2@ 80%
1@ 85%
1@ 90%
1@ 95%
1@ 105+%
Conditioning
For Time:
21-15-9
American* Kettlebell Swings (53/35)
Ball Slams
Burpees
*Only perform American swings if you can maintain good form and can pass the laying hyperextension test. Otherwise, scale to Russian swings