Back Squats: 5-5-5 using 85 per cent of your one-rep max for all three rounds.
My one-rep max is 265, so that means I had to do 225lbs. However, I had a math error so I did 215 for the first set and made up for it by doing an extra rep in the second:
215(5)-225(6)-225(5)
Petranek fitness test:
Row 500m
40 squats (after the back squats and rowing, my legs were none too happy about this)
30 sit-ups
20 push-ups
10 pull-ups
Time: 4:23. I'm pretty happy with that.
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