2 Rounds
10 Jumping Air Squats
10 Barbell Squats w/ :01 pause (empty bar) 10 Kang Squats (empty bar)
GET STRONG Min 18-30 Front Squat EMOM 4
3 Reps
Every 2:00 for 8:00
3 Reps
GET FIT
5 Rounds
:30 on :30 off Goblet Squats 53/35
Pull-Ups
Calories on Machine
Burpees to Target 6"
COMPETITORS EXTRA
3 Rounds
250m Row
5 Rope Climbs
8 Min Cap
COACHES NOTE:
We want to see athletes moving for the majority of each 30 second window of work. You can have them adjust the weights or scale down the Pull Ups to Ring Rows or Jumping Pull Ups if needed.
ATHLETES NOTE:
It's :30 of work on each movement, each round - but it's not max effort. If you sprint, your output will fall off dramatically well before the halfway point. You want to match your output of reps (or come close) over and over again. Yes, it should be very challenging as you fatigue.
Bodybuilding Workout:
(Friday): Shoulder & Biceps
2-Way Super-set of:
- Seated DB Shoulder Press (3 x 8-12)
- Barbell Curl (3 x 8-12 reps)
- Alternating DB Front Raise (3 x 8-12 reps per arm)
- Alternating Incline DB Biceps Curl (3 x 8-12 reps per arm)
- DB Lateral Raise (7 x 8-12 reps)
- Standing Biceps Cable Curl (7 x 8-12 reps)