Workout of the Day

A. Back Squats
Set 1 – 5 @ 50%
Set 2 – 3 @ 60%
Set 3 – 3 @ 70%
Set 4 – 2 @ 80%
Set 5 – 1 @ 85%
Set 6 – 1 @ 90%
Set 7-9 – 2 @ 80-85%
Rest 2-3 minutes 

B. For 20 minutes, choose 1 or 2 of the following skills and work on them:
Muscle-Ups
Pull-Ups
Toes-to-Bar
Handstand Pushups
Handstand Hold
Double-Unders 

C. Optional Conditioning
Eight sets of:
30 seconds Row @ 90%
45 seconds rest
*12 minutes total

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