Warm-up

• 2:00 Row 2 Rounds
  • 0:30 HS Hold
  • 20 Plank Shoulder Taps
  • 10 Lunges (alternating legs)
• –then–
  • 10 Pause Air Squats
  • 0:30 Squat Hold
  • 10 Pause Air Squats
  • 0:30 Squat Hold
  • 10 Pause Air Squats
• -Couch Stretch (0:30 each side)
• -Pigeon Stretch (0:30 eacb side)

STRENGTH

• Back Squat 3-3-ME Use the heaviest weight you can for each set. Rest as needed between sets.

• Set 1: 70% of 90% 1RM
• Set 2: 80% of 90% 1RM
• Set 3: 90% of 90% 1RM
• Try to go a little heavier than last time.
• Looking for 3-7 reps for the max effort set. Percentages based off 90% of 1RM.

METCON

• Complete as many rounds as possible in 15 mins of:
  • Row, 500 m
  • 25 Sit-ups
  • 25 Handstand Push-ups

Scaling Options: Scale to a manageable number of HSPUs maybe 10-15 in order to at least keep sets of 3-5 reps at a time! Otherwise sub 25 Push Ups for today.