Activation & Warm-Up
3 Minutes Easy Row or Bike
60 seconds Ring Warm-Up
30 seconds Deep Squat Progression
60 seconds Inchworm Walk + Press Up
Two sets of:
60 seconds Assault / Echo Bike
30 Seconds Single-Unders
10 Over/Under Barbell
A.
Back Squat
Every 2 minutes, for 14 minutes (7 sets of):
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80-85%
Set 4 – 2 reps @ 85-90%
Set 5 – 10 reps @ 75%
Set 6 – 10 reps @ 75%
Set 7 – 10 reps @ 75%
B.
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 12-15/8-10 Calorie Assault or Echo Bike
Station 2: 15 Wall Ball Shots (35-54: 20/14 lbs to 10/9′ target; 55+: 20/14 lbs to 9′ target)
Station 3: 40 Seconds Gymnastics of your Choice
Station 4: Rest
*For the gymnastics movement, pick your weakest movement and perform that for all 8 sets. Examples:
-Pull-Ups
-Chest-to-Bar Pull-Ups
-Toes to Bar
-Bar Muscle Ups
-Ring Muscle Ups
-Strict Handstand Push-Ups (option to add deficit)
Make sure you note which movement you picked and let us know!
C.
Three sets of:
100 Foot Suitcase Carry (right)
15 Weighted Side Bends (right)
100 Foot Suitcase Carry (left)
15 Weighted Side Bends (left)
15 Weighted GHD Hip Extensions
Rest as needed
General Training Notes:
The squat conditioning continues! Your leg endurance has improved so much with these bak off sets! Then your EMOM today is customizable! Please select a gymnastics piece to work on for the 40 seconds at station 4. Select a movement that you’d like more work on or a movement that you’d like to have more volume in. Just be mindful of total volume if you select pull-ups because that will be in your workout on Saturday. Please note what movement you elected to do and how it went!