BACK SQUAT WAVES
*All percentages based on 5 Rep Max Back Squat*
Every 1:30 x 9 sets:
Wave #1:
7 Back Squats @ 65%
5 Back Squats @ 70%
3 Back Squats @ 75%
Wave #2:
7 Back Squats @ 70%
5 Back Squats @ 75%
3 Back Squats @ 80%
Wave #3:
7 Back Squats @ 75%
5 Back Squats @ 80%
3 Back Squats @ 85%
METCON
“Quadratic Formula”
4 rounds for time:
18/12 Calorie Row or 12/9 Echo Bike
15 Box Jump Overs (24”/20”)
12 Toes to Bar
9 Front Squats (115lbs/85lbs)
TIME CAP – 16:00
MODIFICATIONS
Box Jump Overs
-Box Step Overs
Toes to Bar
-Hanging Knee/Leg Raises
-V-Ups
-1.5x Sit Ups
