TUESDAY

Warm-Up:

20 Seated 90-90 Rotations

-then-

For Quality:

3 Rounds

1:00 Cardio Choice

10 Scap Pull-Ups + 5 Kip Swings + 2 Strict Pull-Ups

10/10 Banded Monster Walks

10 Bootstrap Squats

Conditioning

Fitness

Minute 2 - 6-8 Strict Pull-Ups

Performance

For Load:

20:00 EMOM

Minute 1 - *Back Squats

Minute 2 - 6-8 L-Sit Pull-Ups

Minute 3 - 6/6 Contralateral Front Rack Step-Ups

Minute 4 - Rest

Box Height: 24/20''

Kettlebell Load: 24/20kg

Back Squat (Write on Whiteboard)

Set 1: 12 Reps @ 60%

Set 2: 10 Reps @ 65%

Set 3: 8 Reps @ 70%

Set 4: 6 Reps @ 75%

Set 5: 4 Reps @ 80%

Objectives / Stimulus / RPE / Workout Strategy

Stimulus: Absolute Strength + Strength Endurance

RPE: 6/10

Primary Objective: Hit the working percentages on the Back Squat

Secondary Objective: L-Sit Pull-Ups for unbroken reps in the range of 6-8.

Workout Flow: We will have the barbell loaded in the rack at our working percentages. On minute 1 we will perform 12 reps @ 60%. Then use the barbell or a bar in the rig for our 6-8 Strict L-Sit Pull-Ups, before circling round to the box for Contralateral Front Rack Step-Ups. These will be performed as 6 on the right, followed by 6 on the left. During the rest minute, adjust loads on the Barbell and get ready for set 2. We will have 5 sets on the barbell loading all the way up to 4 reps @ 80%. The L-Pull-Ups and Contralateral Step-Ups are meant as strength accessories to the main focus of the Back Squat.

Optional Accessories

2-3 Sets

8 Barbell Pendlay Rows

8 Barbell Romanian Deadlifts