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Training Plan for Friday September 22nd 2017

Skill/Lift:

box squat

3-5 sets of 5 to warm up followed by

10 sets of 2 at 70% of 3RM back squat
- rest 45 seconds between sets

Conditioning:

14 min to complete

"The Fellowship"

40-30-20-10
double unders/2x singles
4-3-2-1
rope climbs/2x strict pull ups/2x rope lowers
25 wall balls

Accessory:

2 min dowel sit
60s prone dowel hold