Strength
Back Squat
- Build to a heavy single with a :10 descent.
Notes
Today we will be building up to a heavy tempo back squat. The rep will be performed with a :10 negative. Be sure to keep the descent a consistent speed so that at the end of the :10 you are in the bottom of the squat.
You can take as many sets as needed to build in weight to your heavy single. As you are building, pay attention to the speed with which you stand up. If you hit a sticking point and have to grind through the rep, stop there you have found your heavy single. No failed reps today.
Conditioning
Complete as many rounds as possible in 15:00:
- 10 Dumbbell Box Step Ups
- 10 Toes to Bar
- 50 Double Unders
Notes
Today’s workout is 15-minutes of step ups, toes to bar, and double unders. Your score is the number of rounds and reps completed.
You may hold the dumbbell however you want. Choose a light-moderate weight that allows you to move continuously and unbroken throughout the workout.
The toes to bar should be done in no more than 2 sets. Adjust the number of reps or substitute knee raises or sit ups.
The double unders should be completed in under :40. Adjust the number of reps or substitute single unders.