Week 12– Testing
Warm Up- 
Bike or Row 3 Minutes- steady pace
Then; 2 Sets
Knee Stretch + Spiderman Stretch
Front foot elevated split squat x 6-8/ leg
Back squat w/ 4011 tempo using mini band around knees- 30-35%x 5-6 reps

CF Fitness
A. Back Squat- Build to a challenging set of 3 with good technique

B. 3 Rounds for Time;
15/12 Calorie Row
12 Goblet Squats or Front Squats- Moderate
9 Pullups or Jumping C2B Pullups

Performance
A. Back Squat- 1 RM
40%x8
50%x6
60%x4
70%x2
80%x1
85%x1
90%x1
95%x1
*Based on feel, either attempt to establish a new 1RM, or hit your current 1RM for a new 2RM.

B. 3 Rounds for Time;
15/12 Calorie Bike
12 Front Squats 155/105lbs.
9 C2B Pullups