TUESDAY

Strength Development

Back Squats

5 Sets of 4 at 85% 1RM

@ 3 minutes/set

Focus:

·   Building endurance and capacity with weight

·   Engaged braced core, good chest position.

·  Drive out of bottom of squat

WOD

3 Rounds for Time:

15-minute CAP

·   10 Front Squats (RX 85/60 Kg)

·   20 Chest-to-Bar Pull-ups OR Jumping C2B

·   50 Double-unders

Focus of WOD:

·   Weights/Gymnastics wod to challenge you.

·   Building set volume – high intensity with very short transition/recovery time