10/7/12

ROM A) warmup TBA B) *The Back Squats are based off of YOUR THREE REP MAX – Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets C) 4 rounds for total reps of the 4 minute dual effort of: 2 minute AMRAP of: 20 Split Jumps 10 HR Pushups 10 Pullups 2 minutes to complete: 1 ME UB Set of Front Squats @ 70% Notes: FS are based off of 1RM FS. The athlete may begin the ME/UB set at any point in the 2 minutes. If the set only takes 30 seconds, then the rest of the 2 minutes is rest. The set is over when the BB returns to the floor.