Every 1:30
3 Back Squat @ 70% 1 RM
3 Back Squat @ 70% 1 RM
3 Back Squat @ 75% 1 RM
3 Back Squat @ 75% 1 RM
3 Back Squat @ 800% 1 RM
3 Back Squat @ 80% 1 RM
1-2 Sets
:30 Echo Bike
5 no Jump Burpee
:30 Ski
5 Box Jump w Step Down
Prep
4/2 Cal Echo Bike
2 Burpee Box Jump overs
4/2 Cal Ski
AMRAP 5 Mins
20 Burpee Box Jump Overs (24/20)
20/16 Cal Echo Bike
Max Cal Ski/Row in remaining time
-rest 3 mins-
AMRAP 5 Mins
20/16 Ski/Row
20 Burpee Box Jump Overs
Max Cal Echo Bike in remaining time
-rest 3 mins-
20/16 Cal Echo Bike
20/16 Cal Row/Ski
Max Burpee Box Jump Overs (24/20)
*Sub 100 Double Unders for an ERG
Target Reps Each Set 35/30+
3 sets
Minute 1: 30 Seconds of Strict Pull Ups
Minute 2: 30 seconds of kipping/butterfly pull ups
Minute 3: 30 seconds of kipping/ butterfly chest to bar pull ups
Hip Halo Activation
3 Sets
5 Lateral Box Step Ups (each side)
5 Russian Baby Makers
5 Tempo Empty Barbell Back Squat (3:1:2:1)