2min any machine.
2 Rounds:
10/10 Monster band kickbacks
10 Monster band squats
3 Jump squats for height
10 Banded Straight Arm Lat Pull Downs
10 Banded Face Pulls
3/3 box step ups
Then..
Back Squat
Back Squats (week 2 of 3)
Warm up to 77%
Every 2:00 x 5 sets:
5 Back squats (@ 77-80%)
Goal is to increase in weight from last week 5s for the next 3 weeks.
Get set, take a big breath and drive out of the hole. These should be challenging, but you should feel like you could still do 1-2 more reps each set.
Then…
EMOM x 8 Minutes
MIn 1: 5 Tng Power Snatch
Min 2: 10 Box Jumps with step down
Then at the 8 minute mark…
For Time:
2-4-6-8-10
OHS
Box jump over
8 Min
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