75% of 90% 1RM x 5 reps
85% of 90% 1RM x 3 reps
95% of 90% 1RM x 1+ reps (As many reps as possible, MUST be more than 1)
4 Rounds of…
Each round is 2.5 minutes. In one round, run 400m and then complete as many air squats as possible in remaining time. You will perform four rounds. The goal is 50 air squats per round. Rest 2 minutes between rounds. Post squats per round as score.
There are two minutes of rest between rounds. This means you can RUN HARD every round in order to hit the goal of 50 air squats per round. If you do not make 50 reps per round, at the end of the workout complete as many air squats as needed in order for you to hit 200 air squats for the day. If your 400m time is over 2 minutes to complete, run 300m instead of 400m. If 400m time is over 3 minutes, run 200m instead of 400m.