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Wednesday, February 7, 2024


A. Take 15 minutes to complete the following

Back Squat

x5 @ 75%

x4 @ 80%

x3 @ 85%

x2 @ 90%

x1 @ 95%

*last week; retesting next week

B. 3 sets for consistent reps

1 min strict press @ 75#/55#

1 min toes to bar or v-ups

1 min Echo Bike for calories

rest 1:00 btw sets

*goal is same number of reps each set for each exercise


Essentials

A. EMOM 12 min

    min 1: EB 11/8 cal

    min 2: Farmers walk x 50m

    min 3: 10-15 DB bench press

B. For time

     21-15-9

     Dual KB or barbell deadlifts

     Dual DB push press or 7-5-3 wall walks

     10 shuttle runs 25’ increments or 200m run after each set

     

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