Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds of:
- Goblet Squat x 7 @ 30X1
- Bar Tap x 10
Workout of the Day
A. Back Squat @ 30X1
Every 2 minutes, for 10 minutes (5 sets):
- Set 1 – 6 reps @ 65%
- Set 2 – 4 reps @ 75%
- Set 2 – 4 reps @ 75%
- Set 3 – 2 reps @ 80%
- Set 4 – 2 reps @ 85%
- Set 5 – 1 rep @ 90%
B. 1 Set
- Back Squat x Max Unbroken Reps @ 80%
You are allowed only one 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. Complete as many rounds and reps as possible in 8 minutes of:
- Double Under x 50
- Thruster x 15 (95/65lbs Barbell or 50/35lbs DB’s)
- Muscle Up x 5 OR Burpee Pull Up
