Strength Section:
A. Back Squat (Based off 1RM)
10 @ 60%
8 @ 70%
6 @ 75%
4 @ 80%
2 @ 85%
1 @ 90%+ (if you are feeling good today, attempt a new maximal lift on this last set.)
3 Sets
B1. Tire Pull Sprint X2 (Down and Back of Basketball Court)
B2. High Box Jump X8 Reps
*(Perform B1 and then perform B2 as a super set for 3 sets)
Conditioning Section:
C. 5 Rounds For Time:
10 Push-Ups (increase difficulty= 10 Handstand Push-ups)
15 Goblet Squats
20 OH Walking Lunges (45/25)
Part C:
ReplyDelete18:17 - red KB with Goblet Squats
25# walking lunges
weight for squats same as Bri
10@65#
ReplyDelete8@75#
6@80#
4@85#
2@90#
1@95#
1@100#
15:32/blue KB/15# walking lunges
10@175
ReplyDelete8@200
6@215
4@230
2@245
1@255
DNF: 4 & 1/3 (1/2 HSPU/53/45)
Squats: 1 @ 200#
ReplyDeletePart C:
10:05 - Goblet squats (35#)
Walking lunges (25#)