Sunday 121230

Strength
back squat (HB): 1×5 @ 65%, 1×5 @ 70%, 1×5 @ 75%, 1×5 @ 80%, rest 1-3 minutes

Conditioning
row: 5×30:30 @ ME for calories

Note: Five rounds of 30 seconds of work and 30 seconds of rest at max effort.

rest 5 minutes

5 minute amrap
3 deadlifts @ 80% but no greater than 405/270#
12 box jump overs @ 24/20″

rest 5 minutes

row: ME 5 minutes for calories

Note: One sustained 5 minute max effort.

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