Complete For Time:

3 Rounds

8 HR Push Ups/HSPU/Deficit HSPU (4″/2″)

10 Lateral Burpees

12 Box Jumps (24″/20″)

Rest 5 Minutes

Back Squat

Red Track (all percents are based off of 90% of your 1RM)

Set 1=70% x 3

Set 2=80% x 3

Set 3=90% x 3+

Blue Track

3×8 @ 60% of 1RM

2×20 @ 50% of 90% of your 1RM

Our met-con today will get your hips and ankles ready for your squat work.  This 3 rounder is low in volume so it should be a should be a sprint effort using your transitions for rest breaks.  If you missed the first week of our squat program, please see below for your numbers to start from today.

For those that want to work at heavier load:  We will call this the Red Track

Estimate your 1 Rep Max and use 90% of that number to calculate your loads.  (Example: 300# Back Squat x .90 =270) Use 270 as your basis to calculate the working set percentages.

First set is 5 reps at 65%

Second set is 5 reps at 75%

Third set is 5+ reps at 85% (the “+” means shoot for as many reps over 5 as you can get)

For those that want to work lighter load with a bit more volume:  We will call this the Blue Track

Using 55% of your 1 Rep Max

3 set of 10


2 x 20 at 50% of 90% of your Estimated 1 Rep Max