A) E4MOM x 4 sets:
– Back Squat x 10 @ 70-75%
*Complete squats at a little heavier than last week’s weight.
B) EMOM x 10-15 minutes
– 30 double unders
– 3 deadlifts
*Deadlifts should be around 65% of 1RM.
*If needed, scale DUs to 10-20 reps or singles.
*Goal is to complete work within 40 seconds.
A) Every 3 minutes x 5 sets:
– 5 front squats @ last week’s heaviest set +5%
*RPE on squats should be an 8
B) 3 sets for quality:
– 20 DB walking lunges
– 12-15 ring dips*
– 12-15 supine DB hamstring
– 12-15 strict pull-ups*
*Use a band to go full range of motion and make sets as unbroken as possible.