Wednesday
7/30
A. Take 15 minutes to complete the following
Back Squat
2×5 @ 75%-80%
2×3 @ 80%-85%
2×1 @ 85%-90%
B. 5 rounds for time
40 Double unders or 65 single unders
8 Front Squats @ 135#/95#
12 toes to bar or 15 v-ups
*13 minute time cap
Essentials
A. Take 12-15 minutes to complete 4 sets of the following:
A1: Barbell box squats x6-8
A2: mixed KB carry 50m (switch at 25m)
+
B. 3 rounds for time
30 jump rope
12 medball ground to overhead
12 hanging knee raises or v-ups
Rest 1:30
3 rounds for time
30 jump rope
8 burpees
12 pull-ups or jumping pull ups