STRENGTH:
Pause Back Squat:
5 x 3 Building to RPE 8.5 (1-2 Reps left in tank)
*Pause for 2 seconds in the bottom of each rep
CONDITIONING:
——RX+——
5 x (3:00 on / 1:00 off)
10/8 Calorie Row
10 Burpee Box Jump Overs
10 Box Jump Overs
Max Wallballs w/ remaining time
——RX——
5 x (3:00 on / 1:00 off)
10/8 Calorie Row
10-9-8-7-6 Burpee Box Jump Overs
10-9-8-7-6 Box Jump Overs
Max Wallballs w/ remaining time
——FITNESS——
5 x (3:00 on / 1:00 off)
10/8 Calorie Row
10 Burpees
10 Jump Squats
Max Air Squats holding Medball with remaining time
——NOTE——
-Must step down from all box jumps. No Bounding.
-To be clear, the RX option has the athlete removing a rep from both the Burpee Box Jump AND the Box Jump every round.