Workout of the Day

Fitness

A1. Back Squat, 4 sets of 4 reps @ 60% of 1-RM (LIGHT) @ 51X1
Rest 2 minutes

A2. Pull-Ups, 4 sets of 3-5 reps @ -2 reps of failure @ 31X1
Rest 2 minutes
*For the pull-ups, choose a variation which leaves ~2 reps left each set. 

B. Bench Press, 4 sets of 3-5 reps @ 31X1
Rest 4 minutes

C. Three rounds for max reps of:
30 seconds Burpees
30 seconds Rest
30 seconds Double-Unders
30 seconds Rest

 

Competition

Active Recovery Day

*We ran you guys pretty hard during the last cycle and through testing so we want to take a few days to back off the volume and recover. You can still come in and train but stay away from anything heavy. Feel free to play around with some skills. 

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