WOD:

1) Back Squat:

@ 0:00 10 Reps

@ 3:00 10 Reps

@ 6:00 10 Reps

@ 9:00 5 Reps

@ 11:00 5 Reps

@ 13:00 5 Reps

@ 15:00 5 Reps

Warm-up as needed. Star at 60% of your 1RM. Build into a heavy 10 for the day in the first 3 sets. Then build into a heavy 5 for the day in the next 4 sets. Last sets of each rep range don’t have to be your heaviest.

2) 10 minute Up Ladder:

3 Goblet Squats 53/35

40 Single-unders

Jump Rope reps are fixed, each round the Squat go up by 3 reps.

Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Saturday’s Workout 🙂