Ending our 6-week cycle...Re-test week!

Weekly Warm-up

5 minutes Freestyle rolling 3 minutes Skipping

2 Rounds of:

  • 10-15 Ring Rows
  • 10-15 Push-ups
  • 10-15 Shoulder Pass Throughs
  • 10-15 Overhead Squats
  • Part 1:

    NEW Q’s: Back Squat 3 x 5 sets across, add 5-10lbs more than last time – Rest 3 mins VETERAN Q’s: Back Squat 4 x 6-8 – Rest 2.5 mins

    Part 2:

    3 Rounds for Time:

    • 16 Overhead Squat @ 50% 1RM or 60% 5RM
    • 16 Box Jumps
    • 16 Pull ups

    *Compare to August 23 (use same weights)

    Part 3: Did you do your remedial homework last week?  Get it done by Wednesday!  Ask your coach.

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