Strength:

Back Squat

Fitness:

3 x 5 Linear Progression

Add 5lbs from last weeks numbers.

Performance:

3 x 6

Add some weight from last weeks sets.

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Conditioning:

Every 4 mins for 5 rounds:

250m Row

Take the first row at about 85%, then all out efforts on each.

 

Compare with July.3.2017