24 Mar 2025

A. 5 Minutes of Back Squat Instruction and Practice + 5 Minutes to build to 50% 1RM

B. Every 2 minutes for 18 minutes (10 Sets): Back Squat

Wave 1:
3 x 50% of 1RM
2 x 55%
1 x 60%

Wave 2:
3 x 55%
2 x 60%
1 x 65%

Wave 3:
3 x 60%
2 x 65%
1 x 70%

C. 3 Rounds for Max Reps:
60s Double Unders (Scale: Singles)
60s Push Press (35/25)
60s Air Squats

Score = Part C Total Reps (RX or SU/KG Scales)