Warm-up

Strength:

Back Squat Every 2:30 x 5 sets
Set 1- 5 reps @ 75-80%
Set 2- 3 reps @ 85-90%
Set 3- 1 rep @ 90-95%
Sets 4-5- 8 reps @ 70-80%

Conditioning:

No Rx today. Pick a rep scheme and weights that are challenging.

Every Minute on the Minute x 15min

1- Strict Chin-ups x 6-8 reps

2- Farmer’s Hold Box Step-ups x 12 reps

3- 10 Tuck-ups + Hollow Hold in Remaining 45sec (rest 15sec) 

Finish:

Tabata Ring Support Hold or Support Hold on Boxes