do 1 squat take 1 breath do two squats take two breaths. And so on
weight for this 50% of 1rep max
5 sternum to bar pullups
Every 2nd minute for 16mins
2 front squat
Start at 60% of max and increase each set till you come to a weight that takes your breath away then stop at that weight and stay at this weight for as long as possible. Try not to go up so much that you fail reps. If this happens drop down to a lower weight where form is perfect.
10sets of 30 sec bar hangs with 30sec rest
Work seated, band assisted, weighted, holding onto rig,
For 5sets of 10reps alternating left to right
20 wall balls
15 kb swings
In a 12min time cap
100 strict burpees
Standards for this are simple, do not rest on the ground, get your chest and hips to lightly graze the ground at bottom, keeping lower back controlled and supported and when you get up I want a 6’ jump. I am looking for a good curve in your back as your transfer from the pressup to standing.
For every rep I see that is not like this I will say do not count it. I would rather 20 reps of high quality standard then 100 shitty reps.