Tim 141008

Warm-up:

Red Band Squat and Shuffle

Thin Band - Pass Thrus/Pull-Aparts/Push-ups/Thrusters/Good Mornings

Red Band Squats

Part 1: Squat Big

Every two minutes, for 10 minutes (5 sets):

Back Squat

Set 1 – 5 reps @ 55% 140

Set 2 – 5 reps @ 65% 165

Set 3 – 3 reps @ 75% 190

Set 4 – 2 reps @ 85% 215

Set 5 – 2 reps @ 85% 215

Immediately followed by…

Every two minutes, for 6 minutes (3 sets):

Back Squat x 10 reps @ 65% 165

Part 2: Conditioning

3 Rounds For Time:

10 KBS 

1 Heavy Prowler Push

Rest 5 Minutes

For Time

4 Cone Burpee Shuttle Sprint (Outside)

Sled Pull

3 Cone Burpee Shuttle Sprint (Outside)

Sled Pull

2 Cone Burpee Shuttle Sprint (Outside)

Sled Pull

1 Cone Burpee Shuttle Sprint (Outside)

Sled Pull