MOB: Dynamic mobility
WU: 6 barbell front rack lunges (alternating legs). 3 rounds of jump rope/double under practice :30 work/:30 rest
S: Back Squat. Base percentages off of 90% of last week’s 1RM and perform the following. (2-3 minute rests between work sets.)
Warmup sets: 5@40%, 5@50%, 3@60%
Work sets: 5@65%, 5@75%, max reps@85%
C: 4 RFT
50 DU’s
10 Front Rack Lunges 135/95
THIS WORKOUT HAS A 10:00 CAP!
Option 1: 35 double unders
Option 2: 50 double unders at weight of choice
Option 3: :60 of jump rope/toe taps/or double under attempts. Weight of choice
PWMOB: Stretch hip flexors and hamstrings. Rollout calves and triceps.
Advanced: 50 UB DU. 185/135
Endurance: 115/75