Strength Cycle: Cycle 1 – Week 2 of 5
5 Front Squat @ 55-60% of 1RM Back Squat (or 72.5% of your 1RM Front Squat if you know it)
5 Banded Pushups b/t Sets
*The 5th rep should be hard, but make sure you’re driving your upper back toward the ceiling at the top. Get those shoulders going thru the full range of motion.
40 Burpees (S: Lateral Over Bar)
30 Front Squats – L: 115/75 (S: OHS – 135/95)
Max Box Step Overs in remaining time (S: 2-DB Step Overs – 50s/35s)
*The 40 Burpees should take between 2-to-3min to complete. The squats should be knocked out in 3 sets or less, leaving you around 1-to-2min for the step overs. This is short, so that means non-stop movement!
-rest until 10:00, then:
L: 3; S: 5 Rounds
*Put your equipment away, then knock out your runs. Times should be within a couple seconds each interval
Pigeon on Box