8/2/2024

Back Squat

Back Squat
10@55%
5@65%
5@75%
5+@85%

On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).

Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.

Heroes

Affiliate Compete (RX+)

14:00 AMRAP

14/11 Calorie Row

10 Strict Handstand Push Ups

14 Dumbbell Step Ups (50s/35s) (20in box)

Freedom (RX'd)
14:00 AMRAP
14/11 Calorie Row
7 Strict Handstand Push Ups
14 Dumbbell Step Ups (35s/25s) (20in box)

Independence
14:00 AMRAP
12/10 Calorie Row
7 Handstand Push Ups
14 Dumbbell Step Ups (25s/15s) (20in box)

Liberty
14:00 AMRAP
10/9 Calorie Row
7 Push Ups
10 Single Dumbbell Step Ups (light) (20in box)

• Target number of Rounds: 5+ Rounds

• Minimum number of Rounds before scaling: 4 Rounds