130918 High-bar Back Squat

Warm-up:
5 min Airdyne
5 min DROMs
Burgener warm-up

Strength
HBBS:
100%=240#
1X10@60%, 145
1X8@70%, 170
1X6@75%, 180
1X4@80% 195
 – rest 2 minutes.

 Metcon
 3 rounds:
400m Run
7 Front Squats @ 70% 150#
For time.
Time: 9:16

Cool down:
Walk