Strength
Front Squat OR Back Squat:
75% x 5
85% x 3
95% x 1+ (max reps)
*The percentages based off of 10 lb increase from weeks 4‐6
Workout
Old City Benchmark #1
3 x 30 sec max calories on the Assault bike
Rest as needed between efforts
*Score is total number of calories after all 3 attempts
Compare to 7/12/22, 5/5/22 (check your log books – no board picture!), and 3/8/22
Accessory Work
2‐3 Rounds for Quality
30 Alt V‐Ups
20 Hollow Rocks
Max Hanging L‐Sit