A.
Every 3:00, for 15 minutes (5 sets) of:
Back Squat
*Set 1 – 10 reps @ 65% of 1-RM
*Set 2 – 8 reps @ 75%
*Set 3 – 6 reps @ 85%
*Set 4 – 4 reps @ 90%
*Set 5 – 2 reps @ 95%
(allow only one full breath cycle at the top of each rep)
B.
RX
Three rounds for time:
15 HandStand Push Ups
12 Deadlifts (Bodyweight)
21 Box Jumps (60/50cm)
Scaled
Three rounds for time:
15 HandStand Push Ups
12 Deadlifts (2/3 Bodyweight)
21 Box Jumps (60/50cm)
Basic
Three rounds for time:
7 Wall Walks
12 Deadlifts (1/2 Bodyweight)
21 Step Up (60/50cm)
