Tuesday April 12th, 2016

1. Squat Program (Week 1, Day 1)
  a. Back Squats
     1x10 @ 50%
     1x10 @ 60%
     1x7 @ 70%
     1x7 @ 75%
     2x4 @ 80%
   (rest 2:00 between sets)
  b. Front Squats
      4x6 @ 70%
   (rest 2:00 between sets)

2. In teams of 3, complete:
     5000m row
     300 push ups
     150 kb swings @ 70/53
     (kb only need to pass chest level)

      * switch as you please
      ** 1 person rowing, 1 person performing PU/KBS, 1 person rest
      *** you must finish the push ups before moving on to KBS
      **** if you complete KBS prior to the row, switch out on the rower until it is completed

3. Finisher 
     a. 3x5 weighted strict pull up, then 3x5 @ 88% of 5RM
     b. EMOM x 12: 
           odd) :05 arch hold + 8 kips + 2 l-sit pull ups
          even) 8 butterfly pull ups + 1 bar muscle up