|add plates pacha!!|
1. back squat: 6 sets of 3 reps at 88%
2. front squat: 3 sets x 3 reps at 60%
after each set do 5 box jumps
3. pull ups or chin ups x 25 reps
1) Overhead squat - Work up to a 1 RM.
2) Bulgarian split squat - 4 sets x 8 reps. AHAP with DB or KB. If those feel easy, then place a barbell on your back and increase the weight by feel.
WOD: Complete 3 rounds of:
-20x DB snatch, alternating (70#/50#)
-20x ring dips
*Rest 2 minutes
1) 10 rounds - Every 2 minutes, perform:
-Row 300m all out