Tuesday, Oct 29th, 2024
Weightlifting
Back Squat
Every 3:00 x 4 Sets
3 Reps @ 80%+
Rest 15-20 seconds
3 Seated Box Jumps to High Box
“Kano”
For Time:
4 Rounds for Time
12 Wall Balls
15 Burpee Box Jump Overs
12 Wall Balls
60 Double Unders
Wall Ball: 20/14lb, 9/6kg
Box: 24/20’’
Optional Accessories
Part A)
Back Rack Lunge (Forward Step)
For Load:
3 x 14 @ 45-50% of 1RM Back Squat
Part B)
3 Sets, For Quality
10-12 Ring Hamstring Curls
:15/:15 seconds Single Leg Sorenson Hold
