Jeri MJ dumbbells

Strength

Back Squat

Performance:

  • 10 Rep Max

The first rep you will perform a 10 second descent and a 10 second pause in the bottom. The following nine reps have no tempo restriction. Then you will complete:

  • 2 x 10 @ your 10 rep max just established.

These 2 sets have no tempo restriction.

Fitness:

  • 3 x 8-10

The first rep you will perform a 10 second descent and a 10 second pause in the bottom. The following 7-9 reps have a 30X1 tempo.

Conditioning

3 Rounds:

  • 28 Wall Balls (20/14)
  • 14 Pull Ups

Rest 1:30 between rounds.

The goal of this workout is to try and do your wall balls as close to unbroken as possible. Choose a wall ball weight that you are confident you will get the first round unbroken, but it will get difficult to do the second and third rounds unbroken.