Back Squat 3×5
All reps completed between 60-70% of 1RM. Do not increase weight between sets.
Then adjust weight and begin front squats.
Week 1/12 week in a linear squat program.
Front Squat 5×5
All reps to be completed at 50-60% of 1RM. Do not increase weight between sets.
Metcon
For time:
1000m row or run, then:
8 rounds of “Cindy”
5 pull-ups
10 push-ups
15 air squats