LIFT

Back Squat 90% x 1 x 5

A few options here:
If you set a 1 RM during Saturday’s CFT use that and do sets across at 90%.
If you don’t have a one rep max use this time (15-20 mins) to build up to a heavy single.
If you are a BaD As 007 entrant then use this to practice your warm up to hit your opening weight for Saturday.

WORKOUT

Performance
10 Min AMRAP
5 CTB Pull Ups
10 Squats
5 Ring Dips

Fitness
10 Min AMRAP
5 One Ring Body Rows
10 Squats
5 Dips (Dip Stn is Rx)

BODYCARE

There are 3 sixty minute massages up for grabs this weekend at BaD As 007. Tickets are $1 each with the proceeds going to Korokoro Cubs and Scouts.

Remedy Massage Vouchers BA007