*Do a set every 2 minutes.
3 Tempo Back Squat @ 7/10 RPE
3 Tempo Back Squat @ 7/10 RPE
3 Tempo Back Squat @ 7/10 RPE
3 Tempo Back Squat @ 7/10 RPE
3 Tempo Back Squat @ 7/10 RPE
*Tempo is 3 seconds down, 3 second pause in the bottom
Scoring: Load
1-2 Sets
1:00 Ski OR Row (moderate)
10 PVC Pass Through
5 PVC Squat Snatch
10 PVC Overhead Squat
5 Box Jump w/Step Down (low height)
10 Hanging Scap retractions
5 Kip to Swing brining hips closer to the bar
-Then-
Warm Up to Overhead Squat weight.
Workout Prep
1 Set (at workout pace):
3 Overhead Squats (at workout weight)
2 Box Jumps (at workout height)
1 Bar Muscle Ups
<20 Min>
Partner Throwdown Thursday!
2 sets:
2 Rounds
15 Overhead Squats (95/65)
10 Box Jumps (24/20) (no rebound)
5 Bar Muscle Ups
-rest while partner goes (or 1:1) b/t sets-
Individual Version
2 sets:
2 Rounds
15 Overhead Squats (95/65)
10 Box Jumps (24/20) (no rebound)
5 Bar Muscle Ups
-rest 1:1 b/t sets-
Scoring: Time
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes
1 min of Couch Stretch each side
Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Barbell Prep
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)