11/2/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  Do 10 rounds of:

EVEN minutes - BB Back Squat - 3 reps at 65% of 1RM

ODD minutes - Box Jump

For the box jumps,

Rounds 1-4, do 3 reps at 30"

Rounds 5-7, do 2 reps and add height

Rounds 8-10, do 1 rep and add height again

#2  This is up to 8 rounds of:

0:00 - Double Under   26-24-22-20-18-16-14-12 reps

1:00 - Burpee              9-10-11-12-13-14-15-16 reps

Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.

Round 1 is 26 double unders and 9 burpees.

Round 2 is 24 double unders and 10 burpees, etc.

You are done with #2 when you either fail to get

the number of reps before the start of the next minute,

or you finish 8 rounds.