Warm-up
• 400 m Run
3 rounds:
• 20 Side to Side Jumps
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Find 1 Rep Max Front Squat:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%
This is the second test for 1RM as written in the 7/13 squat program. Rest 2 minutes between each set.
Conditioning
3 rounds for time:
• 15 cal Row
• 15 One-arm Overhead Squat 35/20# Right
• 15 cal Row
• 15 One-arm Overhead Squat 35/20# Left