Thursday 04/10/2026

STRENGTH

Back Squat

7x1

*Start first set around 65% of 1RM and aim to build so that your 7th rep is within 10% of your 1RM

*Go off of feel! Does not need to be a new PR!

*New set every 2 Min ish

WORKOUT

For Time:

1000/800m Row

40 Front Squat 75/55

800m Run / / 60 Burpees

40 Back Squats 75/55

50/40 Cal Echo Bike

40 Overhead Squats 75/55 (or Front Squats)

*24 Min Cap