Warm up-6 minute bike. Teams of 2. switch every minute… want to race your friends. Go for it.
:07 after Start “Bring Sally Up” with Overhead squats with a pvc pipe, perfect ohs… feeling strong.. try it with an empty bar, but have your pvc pipe close by
1-1-1-1-1-1+ You are building to a 1 rep max back squat today. Work in pairs USE SPOTTERS
Newer athletes 5 sets of 5 to drill form
21-18-15-12-9-6-3 reps for time of:
Men: 115 lb.
Women: 75 lb.
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Compare to 151023.
Reduce the reps and load so you can keep moving with limited breaks.
18-15-12-9-6-3 reps for time of:
Men: 95 lb.
Women: 65 lb.
15-12-9-6-3 reps for time of:
Jumping ring dips (Or Bench dips)
Men: 45 lb.
Women: 35 lb.