Today's Workout:
A. In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 75-80% of today’s heavy single
B. 2 rounds for time, of:
20 Wall Balls (30/20 lbs to 10 ft - MUST CATCH BALL)
20 Toes to Bar
20 Wall Balls (30/20 lbs to 10 ft - MUST CATCH BALL)
20 Hand Release Push-ups
Time cap: 18-minutes
C. "Optional Accessories"
3 sets of:
5 Ring Dips
(Pause for a full two seconds at the bottom and top of each repetition.)
5 Strict Chest to Bar Pull-ups
(Pause for a full two seconds at the bottom and top of each repetition.)
Rest as needed
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