Today's Workout:
A. Three sets, not for time, of:
Muscle-Ups x 2-6 reps
Unbroken Double-Unders x 30-50 reps
(set your goal number and establish a good consistent rhythm to keep unbroken each set)
B. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – Max Reps @ 80%
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
C. Three sets for max reps/calories:
60 seconds Row for calories
30 seconds Rest
60 seconds Wall Balls (30/20 lbs to 10 ft - must catch ball for rep to count)
30 seconds Rest
60 seconds Push-ups
30 seconds Rest
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