8/28/2024

Back Squat

Back Squat for load:
#1: 10 reps @ 60%
#2: 3 reps @ 70%
#3: 3 reps @ 80%
#4: 3 reps @ 90%

We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs

Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.

Clue

Affiliate Compete (RX+)

36/28 Calorie Air Bike

36 Burpees

@8:00

30/24 Calorie Air Bike

30 Line Facing Burpees

@15:00

24/20 Calorie Air Bike

24 Burpee Broad Jump (4'/3')

Freedom (RX)

30/24 Calorie Air Bike

30 Burpees

@8:00

25/20 Calorie Air Bike

25 Line Facing Burpees

@15:00

20/16 Calorie Air Bike

20 Burpee Broad Jump (4'/3')

Independence

25/20 Calorie Air Bike

25 Burpees

@8:00

20/16 Calorie Air Bike

20 Line Facing Burpees

@15:00

15 Burpee Broad Jump (4'/3')

Liberty

20/16 Calorie Air Bike

20 Up Downs

@8:00

18/15 Calorie Air Bike

18 Up Down Over Line

@15:00

16/13 Calorie Air Bike

16 Up Downs + Step Up

• Target Time Each Set: 4:30-5:15

• Time Cap Each Set: 6 Minutes