Strength
Back Squat Waves
Set 1 - 4 @ 72%, 3 @ 76%, 2 @ 80%, rest 3min
Set 2 - 4 @ 76%, 3 @ 80%, 2 @ 84%, rest 3min
Set 3 - 4 @ 80%, 3 @ 84%, 2 @ 88%
WOD
On the 4min x 5 rounds
20/15 Calorie Row or 15/12 Calorie AAB
30 Double Unders
10 Front Lunges tot (95/65)
CF Lite
15/12 Calorie Row or 12/9 Calorie AAB
60 singles
10 DB or BW lunges
Back Squat Waves
Set 1 - 4 @ 72%, 3 @ 76%, 2 @ 80%, rest 3min
Set 2 - 4 @ 76%, 3 @ 80%, 2 @ 84%, rest 3min
Set 3 - 4 @ 80%, 3 @ 84%, 2 @ 88%
WOD
On the 4min x 5 rounds
20/15 Calorie Row or 15/12 Calorie AAB
30 Double Unders
10 Front Lunges tot (95/65)
CF Lite
15/12 Calorie Row or 12/9 Calorie AAB
60 singles
10 DB or BW lunges