FRIDAY 11/1

 WARM UP

AGILITY LADDER

CONDITIONING

"GHOST"

6 ROUNDS FOR TOTAL REPS (23 MINUTES)

1 MINUTE OF ROWING

1 MINUTE OF DOUBLE UNDERS

1 MINUTE BURPEES

1 MINUTE REST

POWER HOUR

Back Squat: WK 3

Warmup:

 x 10 Empty Bar

 x 8 @ 50%

• 1 x 8 @ 62.5% or 6 RPE

  1 x 8 @ 72.5% or 7 RPE

  1 x 6 @ 80% or 8 RPE

  then

  5 x 3 @ 82-85% or 8.5 RPE

  Then

  1 sets:

  1 x 20 x 1.25/.9 % BW

  1 x 1:00 air squats 

• LEGS

• 3 sets:

  10/10 DB Split Squats 

  -Superset

  :45 banded pogos