Its 2016 baby! Lets get after it.

Strength

Back squat 5 @65% 5 @75% As many as possible at 85%

Percentages for the next 4 week lifting cycle should be based off of 90% of your 1 rm

example - Back squat 300 x .9 = 270 (base all you percentages for your lifting off 270)

Metcon

10 min Amrap

20 walking lunge steps

10 Burpees

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