9/8/2025

STRENGTH - BACK SQUAT 5-3-1-5-3-1 + REVERSE FLY

Back Squat

72% of 1 Rep Max

77% of 1 Rep Max

82% of 1 Rep Max

88% of 1 Rep Max

Back Squat (Wave 2):
5-3-1, 5-3-1 @ 72-82-88%, then back to 77-82-88%
Post: 3 sets of 10 DB Reverse Fly

FREEDOM (RX'D) - ARC’TERYX

Every 2:30 (5 sets)
7 Thrusters (135/95)
250/200m Row
(KG conv: 60/42.5 Thrusters)

Cross FitComment