Today's Workout:
A. Every 2-minutes for 8-minutes (4 sets):
Back Squat
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
Every 3-minutes for 12-minutes (4 sets):
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 101-102%
* Set 8 (optional) – Exceed Set 7 weight
B. "Fran"
21-15-9 rep rounds for time, of:
Thrusters (95/65 lbs)*
Pull-ups
*ABSOLUTELY NO DROPPING BARBELLS! Show control to the floor with the barbell or it will be a NO REP!
C. "Optional Accessories"
Three sets of:
L-Sit Flutter Kicks on Kettlebells x 15-30 seconds
Rest as needed
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