20 Jul 2026

A. 5 Minutes of Back Squat Instruction and Practice

B. Every 2 minutes for 20 minutes (10 Sets): Back Squat

Set1: 5 x 40% 1RM
Set2: 4 x 50%
Set3: 3 x 60%
Set4: 2 x 70%
Sets5-10: 1 rep, building to 1RM

C. 3 Rounds for Time:
20 DB Box Step Ups (2x50/35 to 20”)
400m Run

Time Cap = 14 Minutes

Scores = 1RM Back Squat; Part C Time (RX or DB)