Friday, feb. 10

Strength:
1x [ 2 Front Squats + 4 Back Squats ], pick load

Every 3 mins for 12 mins.

Athlete Instructions

85% 1RM Front Squat

"Rivers of Babylon"

FT: Row Calories, Goblet Squats, Handstand Push-ups, and Strict Handstand Push-ups

For time:

70/55 Row Calories

50 Goblet Squats, 53/35 lbs

30 Handstand Push-ups

50/40 Row Calories

30 Goblet Squats, 53/35 lbs

10 Strict Handstand Push-ups

Athlete Instructions

Time domain: 11-15 mins

Time cap: 15 mins

Notes:

Treat this like an Open workout and make sure to hit the points of performance on the goblet squat as well as keep hands in a box and look for full extension at the top of the handstand push-up.

Primary objective: Increased pace throughout workout (looking to have the second row be faster than the first row)

Secondary objective: Unbroken sets on goblet squats

L2: For time:

70/55 Row Calories

50 Goblet Squats, 44/26 lbs

30 Push-ups 50/40 Row Calories

30 Goblet Squats, 44/26 lbs

10 Handstand Push-ups

L1: For time:

70/55 Row Calories

50 Goblet Squats, 35/18 lbs

30 Band Assisted Push-ups

50/40 Row Calories

30 Goblet Squats, 35/18 lbs

10 Pike Handstand Push-ups