Train

1) Back Squat: 5 x 1

2) Mile Run For Time

Stimulus

1) Very small written workout that will really mess you up. Essentially you are building to a heavy single back squat, possibly entering PR territory. Work up through the following rep scheme: 5-4-3-2-1-1-1-1-1.

2) We have a fitness testing benchmark today that tests your 1 mile run time. You most likely have done this before so check your app for a previous time that you can try to challenge. Keep in mind that this run is done after a max back squat, which will affect your run time. Run can be subbed for a max 2000/1800m Row or 100/80 Cal Bike.

Extra Credit

Heavy Single Strict Weighted Pull Up