Warm Up
Dynamic Hip Mobility
Then, 2 Rounds of:
- Run 150m or Row 200m
- Supinated Hang from Bar x 30 seconds
- Back Squat x 10
Workout of the Day
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat @ 30X1
- Set 1 – 6 reps @ 70%
- Set 2 – 4 reps @ 75%
- Set 3 – 2 reps @ 82%
- Set 4 – 4 reps @ 75%
- Set 5 – 6 reps @ 70%
B. 1 Set:
Back Squat x Max Unbroken Reps @ 82%
*Athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over
C. 4 Sets:
Complete as many rounds and reps as possible in 3 minutes of:
- Strict Chin Up x 5/3
- Push Up x 10
- Goblet Squat x 15 (53/35)
*Rest 90 seconds between and pick up where you left off in the previous round. You will have one score in the end of total rounds plus reps
