Warm up and Mobility
Strength
Back Squat
50% x 8
60% x 4
75% x 2
85% x 1
95% x 1
100+ x 1
The goal is to find a heavy for the upcoming strength cycle. If you have no number to base off of, just go until failure or when form starts to break down.
AMRAP 12
100m Run
15/12 Calorie Row
100m Run
10 x Burpees Over the Rower
100m Run
5 x Rower Tuck Ups