Back Squat 555333

These should be sets across, that is once you have warmed up, use the same weight on the bar for the 3 sets of 5, then increase the weight for the 3 sets of 3. As a guide look to use 75-85% of your 1 Rep Max for the 5’s and 85-90% of your 1 Rep Max for the 3’s.

Once you have finished these, it’s time for a GWOD Strength workout.

GWOD Strength 07/05

For Quality 15 Rope Climbs with straight legs, starting from a dead hang.