22.8.17

3 Sets
5 Single-Leg Lateral Box Step Ups (each side)
50m Farmers Carry with DB’s or KB’s

Squat Waves 
Wave #1
0:00… Set #1 – 6 Back Squats @ 70% of 1RM Back Squat
2:00… Set #2 – 4 Back Squats @ 75% of 1RM Back Squat
4:00… Set #3 – 2 Back Squats @ 80% of 1RM Back Squat
Wave #2
6:00… Set #4 – 6 Back Squats @ 75% of 1RM Back Squat
8:00… Set #5 – 4 Back Squats @ 80% of 1RM Back Squat
10:00… Set #6 – 2 Back Squats @ 85% of 1RM Back Squat
Wave #3
12:00… Set #7 – 6 Back Squats @ 80% of 1RM Back Squat
14:00… Set #8 – 4 Back Squats @ 85% of 1RM Back Squat
16:00… Set #9 – 2 Back Squats @ 90% of 1RM Back Squat


"Dan the Man"
For time:
50 Double unders
40 Push-ups
30 Overhead Squats 30kg
20 Front rack lunges 30kg
10 Snatch & Burpees 30kg
If you have a 10kg weight vest, wear it!