Back Squat
On the 2:00 x 7 Sets: 14min
3 Back Squats
Sets 1-3 *Build to 80-85%
Sets 4-7 *Use Same Weight Across
"Beep Beep"
4 Rounds For Time:
200 Meter Run
10DB bench press or WB DB Chest press
40DU/80Singles
1min rest
Right into
4 Rounds for time:
-Rope Climbs :4,3,2,1
-15 DB Rack'd squats
Time Cap: 24 Minutes
Modifications:
ROPE CLIMBS
- Reduce Height
- 5 Strict Pull-Ups = 1 Rope
- 5 Toes To Bar = 1 Rope
- 6 Alternating Dumbbell Plank Rows = 1 Rope
- Lay to Stand Climb
Squats
- Sled push 50 ft
- Cal Assault or Echo Bike Sprint
- Sandbag Run 100ft
- Lunges 50 ft
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