Strength
Back Squat @ 12X1
- Build to a heavy single
- Drop 15% and perform 2 more sets of 1 rep
Notes
Today’s strength is back squats. Every rep will be performed with a :01 descent and :02 pause in the bottom. You will build up to a heavy set of 1. Once you find your heavy weight, take 15% off the bar and do two more sets of 1.
Conditioning
For time:
- 100 Double Unders
- 25 Burpees over DB
- 50 Goblet Squats
- 20-25 Calories
9:00 time cap
Notes
Today’s conditioning is a chipper with a 9-minute time cap. Your score is the time it takes to complete the prescribed reps or the number of reps completed under the 9-minute time cap.
The double unders should take no longer than 1:30 to complete. Adjust the number of reps or perform single unders.
The burpees should be completed at a pace of at least 10 per minute. Your will jump over whatever weight you are using for your goblet squats. Step over if jumping is an issue. You may adjust the number if needed.
The calories should take no longer than 1:30 to complete. Finish at a hard pace here!