Warm-Up
A) 1 Round:
16 Ball Slams
16 Step-Ups
16 Cal Row
12 Ball Slams
12 Step-Ups
12 Cal Row
8 Ball Slams
8 Step-Ups
B) 2 Rounds:
12 Ring Rows
12 Push-Ups
24 Sit-Ups
Strength
Back Squat
Heavy 4
Then 3 sets 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
Strength Tip
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.
Workout
For Time:
2 Rounds:
5 Bar Muscle-Ups
10 One-Legged Squats
2 Rounds:
10 Chest-to-Bar Pull-Ups
20 Weighted Lunges
2 Rounds:
15 Pull-Ups
30 Walking Lunges
Workout Tip
Each couplet will need to be completed before moving on to the next couplet. If you cannot perform bar muscle ups scale to strict pull-ups or 15 ring rows! Each couplet should increase in difficulty, make the appropriate modifications.