Friday 12.4.20

Prep
6 min
1.Row x 15 sec hard
2.Complex (4 Air Squats + 4 Jump Squats + 4 Step back lunges per leg)

Essentials
A.
3 Sets
Back Squat x 7 reps
Rest 20 sec
Squat Jump x 15 reps as high as possible
Rest 20 sec
Assault Bike x 30 sec sprint
On the 3 min marks
*weight selection for the squat should be heavy for the 7 reps , this should be a strength set for the squat and not a lighter endurance weight . Push the squat weight for the reps .

B.
Hugo
5 Rounds For time :
Run x 400 meters
Jumping Pull ups x 21
Kettlebell Swing x 21 reps
Box Step Up x 21 reps 24/20

Fitness
A.
3 Sets
Back Squat x 7 reps
Rest 20 sec
Squat Jump x 15 reps as high as possible
Rest 20 sec
Assault Bike x 30 sec sprint
On the 3 min marks
*weight selection for the squat should be heavy for the 7 reps , this should be a strength set for the squat and not a lighter endurance weight . Push the squat weight for the reps .

B.
Hugo
5 Rounds For time :
Run x 400 meters
Pull ups x 21
Kettlebell Swing x 21 reps 55/35
Box Jump x 21 reps 24/20