2 Rounds
:30 Bike
4 Barbell Good Mornings
4 Barbell Kang Squats
4 Paused Zombie Squats
3/3 Box Step Ups
Then…
Every 1:45 x 6 sets
Set 1: 5 @ 62-65%
Set 2: 4 @ 68-72%
Set 3: 3 @ 75-80%
Set 4: 1 @ 82-85%%
Set 5: 1 @ 87-92+%
Set 6: 1 @ 95+%
Coming off back squats this was a much smaller block, and we will work up to a heavy 1 more time next week as well. We are always ok if you prefer staying below 85% and not pushing the top-end numbers.
Focus on keeping your chest and your eyes up. Keep your shoulder blades pulled back, and your elbows up.
Then…
4 x 3:00 AMRAP / 1:00 Rest
12/9 Cal Bike
9 DB Box Step Overs 2 Db’s 50/35 or 35/25
6 Pullups
Always pick up where you leave off *
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