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WEDNESDAY 20210707

Warm-up

:90 on Bike/Rower
10 Banded Passthru
10 Banded Pull-aparts (crossbody/diagonal)
10 Spiderman Lunges w/Reach
5 Plank Walk-outs to Push-up
10 Scorpions
Pigeon Stretch

2 Rounds:
5 Scap Pull-ups
5 Kip Swings
5 Air Squats


Strength and Skill

Every 2:30 for 7:30 (3 sets):
Back Squat x 8 Reps @ 10X1

* Focus for today is on speed on the way up from the back squat (normal speed on the way down, explode up). Choose a load that you can move quickly for 8 reps (somewhere between 50-65% of your 1RM).


Back Squat 3×8

Back Squat for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps

Scoring: Load


PERFORMANCE and FITNESS 20210707

As many rounds and reps as possible in 14 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats
20 Double-Unders*

* Sub = 2x single-unders, speed steps, or plate toe-taps

Scoring: Rounds + Reps


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