Specific Warm-Up:
5 Back Squats @ 50-55%
5 Back Squats@ 55-65%
3 Back Squats @ 65-70%
3 Back Squats @ 70-75%
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Then Load to Working Weights on the Bar
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Back Squat
Every 2:00 x 6 Sets
2 Back Squats @ 80% of 1RM
AMRAP 20
In Partners
Partner A. 500/400m Row / 400m Run
Partner B. Perform Amrap until Partner A gets back from Row ar Run
Partner B. 500/400m Row / 400m Run
Partner A. Perform Amrap until Partner B gets back from run
Etc.......
AMRAP
10 Deadlifts (60-70%. 1RM)
10 T2B
10 Box Jump Overs
When you get back from Row/Run and switch with your partner Pick up AMRAP where you left it previous round.
