10.16.17 MONDAY “BACK TRACKER”

Strength:

Back Squat

5@70%

3@80%

1@90%

-Take 10mins to warm up to your first set of 5. Your first set of 5 should be difficult but only about 70% of your 1RM. After your set of 5 take about 2-3mins and use 80% of your of your 1RM for your set of 3. Same rest, then use 90% of your 1RM for your set of 1.

Metcon:

3 Rounds of:

21cal Run

21 Back Squats…115/75

21 Chest to Bar Pull Ups

2min Rest

For Time

(17min Time Cap)