SPARTAN PERFORMANCE                                  CROSSFIT SUFFOLK

 *The Back Squats are based off of YOUR THREE REP MAX

1) Back Squat (please read the directions carefully):

Set 1: 1 Back Squat every 30 seconds for  for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for  for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for  for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

Notes: Once the barbell is taken out of the rack for each set, it should not be returned to the rack until the entire set is complete. Yes, this means that the time in between reps will be spent holding the barbell.

–THEN–

10 minute AMRAP of:

50? Burpee Broad Jumps
15 Pullups

    Melissa…let me see your war face!

YEAH JOE!!

Supplement Recommendations   "How are you suppose to know what works and what is a waste of time? Hopefully, I can take some of the guess-work out of the equation by telling you what I have found works and what I like. Keep in mind I have got my blood work done every 6 months since 2001. So I have a pretty good idea of what protocols are working to optimize my blood work and how it is affecting my training and performance.—John Welbourn, CrossFit Football founder, Talk To Me Johnnie

(Thanks to Lauren, a crossfit girl who can change the clips on the bar all by herself, for putting us on point about this video!)