Today is a strength day. The back squat is the primary focus with a wave style of reps over 7 sets. This is the last week before a 1RM.

Go by feel on the full body strength section.

You have a long conditioning workout tomorrow.

Warm-up

Strength:

Back Squat

Every 2min x 14min
Set 1 – 6 reps @ 70%
Set 2 – 4 reps @ 80%

Set 3 – 2 reps @ 85%
Set 4 – 1 rep @ 90%
Set 5 – 2 reps @ 85%
Set 6 – 4 reps @ 80%
Set 7 – 6 reps @ 70%

Full Body Strength:

Every 90sec x 18min (3 sets) of:

1- 30sec Bat Wing Hold + 10 Supinated-Grip Bent-Over Rows @ 2010

2- 15 Goblet Squats @ 22X0

3- 15 Tempo Push-Ups @ 1111

4- Side Plank x 30sec each side