TUESDAY

Warm-Up

For Quality

3 Sets

20 seconds on / 10 second transition

- Jump Rope

- Bootstrap Squats

- Scapular Pull-Ups

- Ring Rows

- Cossack Squats

Strength

Back Squat

Every 2:30 x 4 Sets

Set 1: 10 @ 55%

Set 2: 10 @ 60%

Set 3: 10 @ 65%

Set 4: 8 @ 65%+

% of 1RM Back Squat

Stimulus: Muscular Endurance / Hypertrophy / Volume Building

This is Gonna HURT!

"Fruitbat" (For Time)

10 Rounds

Fitness

3 Pull-Up Variation

5 Front Squats

45 Single Under’s

Barbell: 40/30kg

Performance

3 Bar Muscle Ups

5 Front Squats

35 Double Under’s

Barbell: 55/47.5kg

Goals / Stimulus / Objectives

Goal: 11:00-15:00

Time Cap: 18:00

Score: Time

RPE: 8/10

Primary Objective: Go Unbroken

Secondary Objective: Manage Transitions To Control Intensity

We are looking for this workout to stay unbroken on the Bar Muscle-Ups, Front Squats, and Double Unders, which means that this workout will definitely come down to the transitions and managing time between movements. The goal will be to keep everything to a minimum and trust yourself with the sets as you move to the bar, pick up the barbell and hit the double unders.

Optional Accessories

For Quality

3 Sets

6-8 Strict Chest to Bar (Pronated)

40m Farmers Carry, For Load

*Add Band to Allow for Full ROM and maintain sets and reps here today.