Strength: Squat – warm up, then perform a three rep max set (try to add 5 to 10 lbs to your last 3 rep max).
Then, drop 10% and perform three more reps.
Drop 10% again for your last three reps.
Rest 2-3 minutes between work sets. make sure to treat each of the lighter sets as if they are heavy! Don’t rush your reps, stay tight and push against your belt!
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Then, 12 minute AMRAP of*:
- 20 Flutter kicks (L+R=1)
- 7 Dead-hang pull-ups
- 10 Lateral jumps over 12″ parellette or hurdle
*Start with 5 push-ups. Every minute on the minute, perform 5 push-ups.
