Monday, March 10th, 2025
Back Squat
Every 4:00 minutes x 3 Sets
Complete:
5 Reps @ 65%
3 Reps @ 70%
1 Rep @ 75%
Rest as needed between 5-3-1 to complete within the 4:00 time frame
“Beefy Joker”
12:00 EMOM
minute 1: 8 Dual Kettlebell Front Squat
minute 2: 12 Deadlifts
minute 3: 16 Wall Balls
minute 4: 20 Abmat Sit-Ups
Kettlebell(s): 2 x 53/35lb, (24/16kg)
Barbell: 225/155lb, (102/70kg)
Wall Ball: 20/14lb, (9/6kg), 10/9ft
Score = Rounds completed successfully
Optional Accessories / Plyometrics
4 Sets: For Quality
5 Seated Vertical Jump
4/4 Single Leg Plyo Step Up
5 Broad Jumps
