We will be basing your work off of your last one rep maxes over the next month. Then we will retest your maxes.
strength
back squat 3×5 @75%
or
test your 1rm if you missed
rest
front squat 2 sets 10-15 reps (weight is to be determined by failing in the rep range)
met con
50-40-30-20-10
ghd sit ups
pistols