Congratulations to Allie Thorpe and her 335# Back Squat PR!!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Two rounds: 3 scapular pull-ups, 3 strict pull-ups, 3 kipping pull-ups. 3 hanging leg raise, 3 strict toes-to-bar, 3 kipping toes-to-bar. 3 hands-up wall squats, 3 elbows-up wall squats, 3 hands overhead wall squats. If the advanced element is too challenging, repeat the version you can perform correctly.
2. Review: Spotting and Dumping the Back Squat
3. Back squat
Aim to make your best set of 2 from last week your first single today. Then go up from there in small increments.
Five cycles for max reps of:
- AMRAP 1 Wallballs
- AMRAP 1 Double-unders
LIII: wallballs @ 30/20lbs
LII: wallballs @ 20/14lbs. If your double-unders are still developing, practice for one minute each round.
LI: four rounds not for time: 10 wallballs or medball front squats, one minute double-under practice
5. Cash Out:
3 Rnds NFT of:
- DB Bicep Curls x 6 @5121/side
- Max Effort Hollow Hold or Bent Knee Tuck Hold (Hands reaching for heels)