Strength
Back Squat @ 12X1
- Build to a heavy set of 3
- Drop 15% and do 2 more sets of 3
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 3. Once you find your heavy weight, take 15% off the bar and do two more sets of 3.
Conditioning
6 Rounds for time:
- 7-10 Calories
- 10 Front Rack Lunge Steps
- 50 Double Unders
15:00 time cap
Notes
Today’s conditioning is 6 rounds of calories, lunges, and double unders. Your score is the total time to complete 6 rounds or the number of rounds and reps completed under the 15-minute time cap.
The calories should take no more than :45 each round. Adjust the number accordingly.
The lunges may be done with dumbbells, kettlebells, or a barbell. Choose a weight that allows you to complete every round of lunges unbroken.
The double unders should take no longer than :40 to complete each round. Adjust the number or switch to single unders.