A. Back squat – Find your 2 rep max.
Wait a second! We’ve never done a 2 rep max before. What weight should I should I shoot for? Well, if your 3 rep max is 92% of your 1 rep max, chances are that your 2 RM is going to be somewhere in the 95% area.
B. For time:
Run 400 m, then:
5 rounds of 15 Russian KB swings (heavy) and 10 hand-release push-ups (scale up or down as needed), then:
6 laps (yes, there and back) of the parking lot with the same KB, carried suitcase style (aka single arm farmer’s carry).
Lisa apparently left a CF Steinbach hoodie (size medium) at the gym and it appears someone might have picked it up by mistake. If you have two at home where there should be one… please bring it back for Lisa!