Today's Workout:
A. Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Immediately followed by...
Every two minutes, for 6 minutes (3 sets):
Back Squat x 5 reps @ 85%
B. In teams of three, complete as many rounds and reps as possible in 24 minutes, of:
Row 250/200 Meters
10 Burpee Box Jump-Overs (24″/20″)
15 Shoulder to Overhead (95/65 lbs – barbell may not touch the ground at any point once the workout starts)
All athletes may be working at the same time. Athletes will start at separate stations and may advance to their next station only after all teammates have completed their respective stations. The barbell may not touch the ground at any point during this workout. You and your teammates are responsible for keeping it safe and off the floor, meaning that you will have to care for it in transitions without setting it down…and continuing to hold the barbell at your station until your teammates are ready to rotate and relieve you of your duty. PENALTY – If the barbell touches the ground at any point throughout the workout, ALL team members must run 200 meters together.
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