– Strength: Today you are going to build to a 5RM back squat. Well, how does that compare to your 1RM? Great question, a solid goal would be about 85% of your current 1RM but that is only a reference point so don’t beat yourself up if you do not hit that. Devise a plan that will put you on a path building to that weight over the course of 4-6 sets. Beginners will perform sets of 5 adding each set with a technical focus. – Metcon: Part 1: Your weight for the sled push should be challenging but you should be able to keep it moving for the entire 40 yards. Part 2: your kettlebell swings should be heavy and unbroken and no slacking in the planks for part 3. I should be able to draw a straight line from your shoulders, through your hips and down to your ankles.