99 Squats! (all numbers bases of your 1RM for that lift)
Back Squat: 10@empty bar, 8@55%, 5@65%, 5@75%, 3@85%, 2@90%
Front Squat: 10@empty bar, 8@55%, 5@65%, 5@75%, 3@85%, 2@90%
OHS: 10@empty bar, 8@55%, 5@65%, 5@75%, 3@85%, 2@90%
Single Sport Endurance Workout
Choose ONE of the following Sports…
Swim (TUES): 250m ON, 2:00 OFF, 300m ON, 3:00 OFF, 350m ON, 4:00 OFF, Perform until pace or form deteriorates
Bike (TUES): 3:00 ON, 2:00 OFF, 4:00 ON, 3:00 OFF, 5:00 ON, 4:00 OFF, Perform until pace or form deteriorates
Run (TUES): 3:00 ON, 2:00 OFF, 4:00 ON, 3:00 OFF, 5:00 ON, 4:00 OFF, Perform until pace or form deteriorates
Row (TUES): 3:00 ON, 2:00 OFF, 4:00 ON, 3:00 OFF, 5:00 ON, 4:00 OFF, Perform until pace or form deteriorates
Ruck (TUES): 3:00 ON, 2:00 OFF, 4:00 ON, 3:00 OFF, 5:00 ON, 4:00 OFF, Perform until pace or form deteriorates
*Recommended range 1 – 2 sets
*Perform sets based off pace, mechanics and goals
Multi-Sport Endurance Workout
Run (MON): 3:00 ON, 2:00 OFF, 4:00 ON, 3:00 OFF, 5:00 ON, 4:00 OFF, Perform until pace or form deteriorates
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