Strength
Back squats 10 @60%, 10 @ 70%, 10@75%
DB RDL 12, 12, 12 build to a heavy 12 not compromising form/technique
Done as a super set, rest 2 min between supersets
Conditioning
5 box jumps 30”/24”*
12 bb lunges @ 35-40% of 1rm back squat (in place 6 ea leg)**
*land above parallel
**no racks, partner may hand the bar to you or can clean and pp or pj to back rack
w/ a partner at a 1:1
5 rounds each for time
Time cap: 16 minutes
Score: heaviest 10 on squat, partner time / time + reps
Back squats 10 @60%, 10 @ 70%, 10@75%
DB RDL 12, 12, 12 build to a heavy 12 not compromising form/technique
Done as a super set, rest 2 min between supersets
Conditioning
5 box jumps 30”/24”*
12 bb lunges @ 35-40% of 1rm back squat (in place 6 ea leg)**
*land above parallel
**no racks, partner may hand the bar to you or can clean and pp or pj to back rack
w/ a partner at a 1:1
5 rounds each for time
Time cap: 16 minutes
Score: heaviest 10 on squat, partner time / time + reps
Image
Image
