Min 1: 1 Back Squat: 60-65%
Min 2: 1 Back Squat: 65-70%
Min 3: 1 Back Squat: 70-75%
Min 4: 1 Back Squat: 75-80%
Min 5: 1 Back Squat: 80-83%
Min 6: 1 Back Squat: 83-85%
Min 7: 1 Back Squat: 85-88%
Min 8: 1 Back Squat: 88-90%
Min 9: 1 Back Squat: 90-93%
Min 10: 1 Back Squat: 93-95%
1-2 Sets
:30 Cardio
25 Single Under
5 Hanging Scap Retractions
5 Ring Kip to Swing
5 Single Arm Kettlebell Thruster (L/R)
5 Single arm Russian Kettlebell
-Warm up to Workout Weight w/1 Burpee + 1 Pull Up + 1 Bar Muscle Up
100 Double Unders
-straight into-
6-4-2
Burpee Bar Muscle Ups
Kettlebell Thrusters (2×44/26)
-straight into-
100 ft Dual Kettlebell Rack Walking Lunge (2×44/26)
-straight into-
15-12-9
Burpee Pull Up
Hang Kettlebell Clean and Jerk
(2X44/26)
-Straight into-
100 Double Unders
Time Capp 20 Minutes
5 Rounds:
1 Minute of Max Kipping Bar Muscle Ups
1 min rest
Hip Halo Activation
Barbell Prep
3 Sets
10 Roll and Reach
10 Deadbug
10 Dynamic Squat Stretch
5 Worlds Greatest Stretch (L/R)
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)