A.
Every 2:30, for 15 minutes (6 sets) of: Back Squat
*Set 1 – 5 reps @ 70% of 1-RM *Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 5 reps @ 82.5%
*Set 6 – Max Reps @ 80%
(allow only one full breath cycle at the top of each rep)
B.
Against a 3-minute running clock…
130 Double Unders (no more than 1’40”)
8 Strict Pull-Ups
Max Reps of Dumbbell Single Thruster (22.5/15 Kg)
Rest 2 minutes, and complete a total of FOUR sets.
