Remember this weekend is First Saturdays! If you know anyone that has been wanting to check out the gym, this is the best (free-est) option. 

Every 2:30
A1) Back Squat
Sets: 6
Reps: 5, 3, 1, 5, 3, 1
Load: 70, 80, 90, 70, 80, 90 ***See notes below***
Tempo: 1.0.X
Rest: minimal
***Notes for BSQ - the loads are approximate %, we're trying to build up waves to a heavy single, make adjustments based on how you feel***

A2) Pull-up
Sets: 5
Reps: 3-5 autoregulate (if you can do more than 5 reps, add weight...if less than 3, take off weight)
Load: BW+ 
Tempo: 2.0.1
Rest: until next 2:30 interval is up

B1) Metcon

1000m row
then
30-20-10
Wall balls
Pull-ups

C1) Side lying posterior raise
Sets: 3
Reps: 8
Tempo: 2.0.2
Load: light
Rest: 30-45s

Comment