Mobilize, then:
Warm-Up Flow
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Russian Step-Ups
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Monster Walks
*Station 4 – Side Plank Hip Drops
Move through this with as little rest between movements as possible. It should take between 8-10 minutes in total.
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% of 1-RM Back Squats
*Set 2 – 4 reps @ 75% of 1-RM Back Squats
*Set 3 – 2 reps @ 80% of 1-RM Back Squats
*Set 4 – 2 reps @ 83% of 1-RM Back Squats
*Set 5 – 1 rep @ 85% of 1-RM Back Squats
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B.
Every 4 minutes for 20 minutes (5 sets):
20/15 Calorie Assault Bike or 25/20 Calorie Bike Erg
10 Overhead Squats (135/95 lb.)
5 Bar Muscle-Ups
Scaling Options
Bar Muscle-Ups
Jumping Bar Muscle-Ups
Chest-to-Bar Pull-Ups (banded if needed)
A classic pairing of overhead squats and bar muscle-ups! Can you go unbroken in your sets today? Try and keep your overhead squats unbroken (these must be taken from the ground) and then go unbroken with your BMU/C2B if you are strong in that movement. If not, try breaking them into sets of 2 or complete them as singles but be aggressive in getting back up to the bar. Please adjust the load or rep scheme if you have less than 45 seconds rest between sets.
C.
Three sets of:
Single Arm Dumbbell Row x 8-10 reps per arm @ 3111
Rest 45 seconds
Ab Wheel Roll Outs x 15 reps or Barbell Roll Outs x 10 reps
Rest 45 seconds