Wendler back squat: use 90% of your 1 rep max to find the following percentages:
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3 AMRAP at 90%
Green: Bulgarian split squat: 3 sets of 6 reps on each leg
Blue: goblet squat:
Set 1: 10 reps with a moderate weight
Set 2: 10 reps with a heavier weight
Set 3: as many reps as possible with a heavy kettlebell!
Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 3 dead bugs on each side in between each set.
• EVERYONE completing the black group will need a spot on their last set. Ask for one!
In 9 minutes, complete:
5 rounds for time
4 goblet lunges (70#/53) on each leg
6 ring dips or ring rows
12 box jumps (24#/20)
With the remaining time, complete as many double unders as possible.Read More