STRENGTH: FRONT SQUAT
Every 3:00 x 5 Sets:
Set 1: 8 Reps @ 60%
Set 2: 7 Reps @ 65%
Set 3: 6 Reps @ 70%
Set 4: 5 Reps @ 75%
Set 5: 4 Reps @ 80%
All percentages based on 1RM .
CONDITIONING “GOLDEN BOOT”
For Reps:
15:00 AMRAP
1000m Row
36 Wall Balls
30 Med-Ball Box Step-Overs
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
Max Rep Wall Balls
Score = Total Reps (1000m Row = 100 Reps)
Wall Ball Target: 10/9ft
Box Height: 24/20in
Med-Ball: 20/14lb
