10/1/2025

STRENGTH - BACK SQUAT 3-2-1-3-2-1

Back Squat

83% of 1 Rep Max

88% of 1 Rep Max

93% of 1 Rep Max

Back Squat (Wave 5)
3-2-1, 3-2-1 @ 78-88-93%, then back to 83-88-93%
Post: 3 sets of 10 Chin-Ups (weighted or tempo)

FREEDOM (RX'D) - ROAN HIGH KNOB

2 Sets
6:00 AMRAP
6 Kipping Chest to Bar Pull-ups
12 Wall Balls (20/14)
24 Double Unders
-rest 2:00 between sets-