Skill
Back Squat
3 reps at 70%
3 reps at 75%
3 or more reps at 80%

We’ve got just one more week of our strength cycle after this, so push the lifts just a little more this week to set yourself up for the last few days. Grab spotters if you need them!

Workout of the Day
AMRAP in 7 minutes:
12 push presses
12 front rack lunges

Rest 3 minutes

AMRAP in 7 minutes:
25/20 calories
12 overhead lunges

Use a barbell weight that lets you complete the push presses and lunges in no more than two sets each (6 reps at a time). Push the pace on the machine in the second AMRAP; 7 minutes is a short work interval, so you can take a more aggressive pace than you otherwise would.

Record rounds and reps individually for the two AMRAPs.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 7:00 on, 3:00 off, 7:00 on