Strength
Back Squat @ 33X1
- x 5 x 4 sets @ RPE 7
Strength Notes
Today’s strength is back squats. Every rep will be performed with a :03 descent and :03 pause in the bottom. You will pause at the top for :01 between reps. Warm up to a weight that leaves you feeling like you could have performed 3 more reps when you finish your first set. You will use that weight for all 4 working sets.
Conditioning
With a parnter, alternating full rounds, complete 3 rounds each:
- 30 Wall Balls
- 15/12 Calories
- 15 Toes to Bar
21:00 time cap
Conditioning Notes
Today’s workout is a task prioirity to be completed with a partner. Partner 1 will complete 30 wall balls, 15/12 calories, and 15 toes to bar. Once partner 1 has finished that round, they will rest and partner 2 will begin their round. This pattern continues until each athlete has completed 3 rounds.
The wall balls should be at a weight that allows you to go unbroken. Adjust the weight accordingly.
The calories should take no longer 1:00 to complete each round. Adjust the number accordingly.
The toes to bar should take no more than 2 sets. Either adjust the number or perform knee raises to keep yourself to 2 sets.