warm up
150 double unders+1500 m row+5 min EMOM burpees
(min 1:8, min 2:10, 3:12, 4:14, 5:16)
A) work up to a heavy single Back Squat in 12 minutes. But bar speed should be prioritized. No ugly reps. No PRs
B)
15 back squats 225/145
Sled push 60 yards(30 out 30 back)
10 back squats 225/145
Sled push 60 yards(30 out 30 back)
5 back squats
Sled push 60 yards(30 out 30 back)
C) 3. Gymnastics Conditioning
3 Sets:
5 Bar MU + 10 CTB + 15 Pull-Ups + 20 TTB
Goal is to go unbroken. Rest as needed between sets.
Second session
Class