Today we are using the numbers from your shoulder press and squat heavy days when you established a 1 rep max. Today you are taking a percentage of that number you lifted last week, and apply it to today's session. So, if you lifted 1000#, and you are asked to lift 65%x5, you would do 650# by 5 reps. Make sure to use warm up sets to get into your percentages.
Part 1
3 Rounds
10 Pull ups
10 push ups
10 situps
10 squats
10 back ext
Part 2
Back Squat
65%x 5 reps
75%x 5 reps
85%x 5+ reps
(the + means make as many reps as possible, but aim for a minimum of 5, you may make much more)
Part 3
Tabata workout
8 round of each movement
20 on 10 off
Kettlebell swings
Squats
Sit ups
Do all 8 rounds of 20 on 10 off of one movement before moving on to the next
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