A) 2 Rounds:
10m High Knees
10m Butt Kickers
1 Minute Row
B) 3 Rounds:
9 Wall Balls, 14#/10#
6 Strict Pull-Ups
Then 1 set x 4 reps at 90% of heaviest 4 rep
Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for 4 repetitions.
Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.
14 Minute AMRAP:
7 Overhead Squats
7 Ring Muscle-Ups
14 Calorie Row
AX: 75#/55#. Front Squat
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+: competitive athletes that want a little more dose of the good stuff.
Overhead Squat: you should choose a weight that you can complete in 2 sets or less. Scale the weight as needed, or scale the movement to front squats if needed.
Muscle-Ups: all repetitions should be completed in 2 minutes or less, scale repetitions as needed.
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