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.