Strength:
Back Squat
6 sets x 6 reps @ 70%
Rest up to 2 minutes between sets
Calculator:
If last week’s squats were all easy, and you had zero problem with any reps, you may add 10lbs this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add 5lbs. If you could not complete all sets, could not walk because you were so sore, then do not add weight.
Conditioning:
10 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of ring dips
Rest 15 seconds
