Density Work: for 15 minutes, in teams of 2-3 perform the following:
Black: Dead hang, chest to bar pull up and Bulgarian split squat
Green: Dead hang pull up and barbell split squat
Blue: ring rows and goblet lunges on each leg
Start with a 10 rep max or 75-80% of 1 rep max on each exercise
Start with sets of 5, then go down to sets of 4 or 3 as you fatigue. Maintain excellent technique!
The blue group will start with higher reps and less weight in an attempt to elicit a greater cardiovascular stimulus than the black and green groups.
Rest “instinctively” in between sets
Record total number of reps performed
Try to beat your score from last week!
With a partner and in 10 minutes, complete as many reps of the following:
Box jumps (24”/20)
You and your partner may decide how to organize your effort to achieve as many reps as you can.
BUT! Every 2 minutes, both partners must sprint to the edge of the pavement and back. One partner must carry a (20#/14) medicine ball down, while the other partner must carry the same ball back!