April 4, 2023 – Performance

Warm-Up | Performance
One set of:
Assault Bike x 3 minutes

Followed by…

Two set of:
Walking Lunge x 20 steps
Side Plank x 20 seconds per side
Bottom Squat Hold w/Kettlebellx 20 seconds
Tempo Goblet Squat x 3 reps @ 30X1 tempo

Then…

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
(goal is to use these two sets to find a 10-RM)

B.
Complete as many rounds and reps as possible in 8 minutes of:
1 Thruster (115/75 lbs)
2 Pull-Ups
2 Thrusters
4 Pull-Ups
3 Thrusters
6 Pull-Ups
4 Thrusters
8 Pull-Ups
…and so on, following the pattern for 8 minutes.