monday, may 6

Strength:

Every 3 mins for 15 min:

5 Back Squats

3 Seated Box Jumps

Extra Details:

Back Squats- 70% 1RM

Seated Box Jumps- pick height

"Strictly Confidential"

5 RFT: Weighted Strict Pull-ups, Echo Bike Calories, and Wall Balls

5 rounds for time of:

5 Weighted Strict Pull-ups, 20/14 lbs

9/7 Echo Bike Calories

12 Wall Balls, 20/14 lbs

Athlete Instructions

Time Domain: 7-11 minutes

Time Cap: 15 minutes

Athlete Notes

Primary Objective: Complete each round in under 2:00 minutes

Secondary Objective: Maintain unbroken reps throughout the workout

Stimulus: Strength / Stamina / Steady Pacing

RPE: 7/10