3 rounds of:
20 double unders
:20 squat hold
4 lunges up to workout weight
Sumo Box Squat
3 reps–sit down slow, pause on the box, stand up AFAP.
No equipment–hold a backpack or suitcase in the goblet position.
KB/DB goblet or front squat
Then, take 10:00 and warmup the workout movements.
For time with a 7:00 cap
100 Double unders
No weight–60 reverese lunges
KB/DB– 40 reverse lunges
Barbell 20 back rack reverse lunges
All lunges are total.
This should be a sprint
Rx would’ve been Green/Yellow on the kb, rx+ would’ve been orange/purple.
Barbell rx would’ve been 115/75, rx+ would’ve been 155/105
Extra Work–Strength Bias
Clean Pull+ Power clean
9 sets of 1+1, build to a heavy
Every 6 seconds until failure 1 dip. 100 dip cap. If you don’t have rings, do narrow hand pushups.
Then 5 sets of 10
1 front range
1 lateral raise
rest 1:00 in between sets of 10