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Tuesday 3/24

Basics:

Every 2 minutes, for 12 minutes (6 sets):

Back Squat

  • *Set 1 – 6 reps
  • *Set 2 – 4 reps
  • *Set 3 – 2 reps
  • *Set 4 – 6 reps
  • *Set 5 – 4 reps
  • *Set 6 – 2 reps

As many rounds and reps as possible in 15 minutes of:

  • 30 Weighted DB Box Step-Overs
  • 30 Kettlebell Swings
  • 30 DB Push Press

Performance

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

  • *Set 1 – 6 reps @ 65%
  • *Set 2 – 4 reps @ 75%
  • *Set 3 – 2 reps @ 85%
  • *Set 4 – 2 reps @ 90%
  • *Set 5 – 1 rep @ 95%

followed by…

One set of:Back Squat x Max Unbroken Reps @ 90%

(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)

  • As many rounds and reps as possible in 15 minutes of:
  • 30 Weighted DB Box Step-Overs
  • 30 Double-Unders
  • 30 Push Press (95/65)

Core: 45-60 seconds side plank each side

Cardio: 3 minutes Double under Practice

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