July 18, 2022

07.18.22

Back Squat (3 x 5)
Use your 3RM number for %’s
Set 1- 65% x 5
Set 2- 75% x 5
Set 3- 85% x 5
*Looking to add 10 lbs to each set from the last time we did 3 sets of 5
*last set is an AMRAP but NOT to failure
Metcon (Time)

3 Rounds for Time
25/20 Cal Bike
20 Wall Balls (20/14)

*12 minute cap
*goal is fast and unbroken, scale the wall ball to a weight you can do 20 unbroken with proper form and depth on all repetitions

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