Monday 9.20.21

Warm-up:

Coaches Choice

Strength:

Back Squat

[7 Total Sets]
1set x 5reps: Bar
1set x 5reps: @50%
1set x 4reps: @60%
1set x 3reps: @70%
1set x 2rep: @80%
1set x 1rep: @90%
Drop-set:
1set x max reps: @70%
Aim for 10+

Conditioning:

100-80-60-40
Double Unders
50-40-30-20
Alt. Pistol
12-10-8-6
Strict Toes to Bar

[15min Cap]

Scaled: Movement
Pistol From Box, Rig, or Ring
(equal reps)

Scaled: Option 1
150-120-90-60
Singles
75-60-45-30
Air Squats
12-10-8-6
Strict HKR or CS

Scaled: Option 2
100-80-60-40
Singles
50-40-30-20
Air Squat
10-8-6-4
HKR or CS