Back Squat (For load:
Back squats

Compare to Mar 31, 2022.

Build to a heavy 5, 3, and 1.

Aim to set a new 1-rep max back squat.

Lift once every 3:00.


Metcon (Time)

5 rounds for time:

200-m run

20 pull-ups

200-m run

20 push-ups

200-m run

20 sit-ups

200-m run

20 air squats

Higher volume workout.

Complete the 20-reps of each exercise in 3 sets or less.

Metcon (No Measure)

5 sets:

75-ft sled push (50/90 lb)

75-ft sled pull

:30 sandbag hold at the chest (100/150 lb)

– Rest 2:00 between sets.
In Accessory – I, the suggested weight is added to the sled. Add a rope to the sled to pull it. The rope can be kept on the sled while you push and then used to pull the sled. The pull should be a backpedal, not an over-the-shoulder drag.

 Move as fast as possible on the sled push and pull.

 Use the heaviest bag possible for the sandbag hold. Make sure you can hold for the entire :30 interval. This should be challenging.