Warm-up

Skills: We are continuing to build on the skills and volume of these 3 movements.

Every Minute on the Minute x 3min of:
Strict Handstand Push Ups x 30% of Max Reps
Followed by…
Every Minute on the Minute x 3min of:
Weighted, Drag, or Regular Rope Double-unders x 30% of Max Time
Followed by…
Every Minute on the Minute x 3min of:
Toes to Bar x 30% of Max Reps
After completing this first full round (9 minutes) repeat the entire set for a total of 18 minutes

Strength:

Last week we worked on tempo back squats. Today you have tempo front rack lunges with a barbell from the rack. Your main focus is on the tempo while controlling and finding your positioning. You can build over the course of the 4 sets, but only increase if you are performing perfect reps. Have a partner count out loud during your sets to hold you to the tempo. The 3sec starts on the decent, not as you step back.

4 sets

Tempo Front Rack Reverse Alternating Lunges x 12 reps @3111