3.19.2017

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

 

 

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