CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Back Squat 70%x1, 80%x1, 90%x1+
Work up to 90% of your 1RM and perform one set max reps @ 90%
WORK CAPACITY:
2 Rounds for time of:
50 Air Squats
400 meter Run
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Back Squat 70%x1, 80%x1, 90%x1+
Work up to 90% of your 1RM and perform one set max reps @ 90%
WORK CAPACITY:
2 Rounds for time of:
50 Air Squats
400 meter Run