MOB: Full body
WU: 2:00 of jump rope/double under practice. 5 BB front squats. 5 BB back squats.
S: Back Squats. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 10#
Warmup sets: 5@40%, 5@50%, 3@60%
Work sets: 3@70%, 3@80%, max reps@90% (2-3 minute rest between sets)
C: 5 RFT of
10 Ft. Squats 95/65
50 DU’s
THIS WORKOUT HAS A 12:00 CAP.
Option 1: 7 front squats at rx’d.
Option 2: Weight of choice. 35 double unders
Option 3: Weight of choice. 100 singles
PWMOB: Stretch calves, hamstrings and hip flexors. Pigeon Pose. PVC roller in t-spine, triceps and lats.
Advanced: 10 OHS at 95/65.
Endurance: 35 double unders
Attitude Armor: 45/35 on front squats. Work on technique and get ready for Wednesday.