Strength:

Back Squat

Fitness:

3 x 5 Linear Progression

Add 5lbs from last weeks numbers.

Performance:

3 x 2

The volume has dropped once again. These should feel fairly heavy. Make sure you finish each set with at least 1 rep still in the tank.

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Conditioning:

For Time:

500m Row

40 Box Jumps

30 Kettlebell Swings

20 Burpees

10 Pull-Ups

Try to maintain an aggressive pace on this short chipper. All sets should be on the quick side and unbroken on the fast end.