Testing your heart today with the back squat max reps set!!

Definitely want to see you guys push today, get that one extra rep with whatever weight your Coach guides you to, we want you to guys to shoot for 10 if not more. By all means if you want to take the RX weight for a ride to 20 something reps go for it!

Choose one of the weights that you feel you can get at least 10 reps with and put that into your score along with your reps.

Then take on a burner…a sprint…a straight through race….one shot….do not miss your chance….okay I’m rambling.

But run through this one, unbroken is the goal…but expect to break a little. But choose weights appropriately for big sets!

This is about an 8 minute workout is what we are shooting for but I won’t be surprised to see a 6 minute run today.

Barbells should be taken from the ground for RX on the back squats. Settle in there’s no need to rush 30 back squats, relax and count yourself to 3 sets of 10 if that helps. Pause at the top but keep you belly braced for 3-5 seconds if a break is needed but hang in there. Big sets!!

Dip and drive on the push press and squeeze the quads and glutes and finish tall without moving the feet. DB’s can get tricky so aim straight up put your biceps to your ears.

GHD’s need to be set up correctly and make sure you’re kicking up! Use your hips and legs to take all that strain off your stomach. Keep the chin tucked and look at your toes if it helps.

Crush it.

Back to work.


Max Reps Back Squat 225/155  (One shot AMRAP)
Scaled options are


After Warming up well, you choose out of the RX or scaled options weights which one you’d like to attempt. Choose something you can push for 10 on! If not more than that but it should get really tough around 10.
Metcon (Time)
For time

30 Back Squats 135/95
30 DB Push Press 45/25
30 GHD Situps

Masters/Teens Backsquat RX 115/75