Tuesday 7.13.21

Warm-up:

Coaches Choice

Strength:

1) Back Squat
3@65%, 3@75%, 3+@85%

[6 Total Sets]
1set x 5reps: Bar
1set x 5reps: Light-load
1set x 5reps: Moderate-load
1set x 3reps: 65%
1set x 3reps: 75%
1set x 3reps+: 85%**

**Aim for 6-10+reps on last set
***Spotters required for last set

Conditioning:

“Mary”
AMRAP 20min
5 HSPU’s
10 Alt. Pistols
15 Pull-ups

Scaling Options:
HSPU’s
Wall Climbs (3)
Single Arm DB Strict Press (5ea)
Kick-ups (5)
HSPU Negatives (5)

Pistols:
Box/Rig Pistols (10)
Air Squat (15)

Pull-ups:
Ring Row (15)
Jumping Pull-up (15)
Kip Swings (15)
Pull-up Negatives (8)

Modified Reps:
3/6/9