STRENGTH- BACK RACK REVERSE LUNGES
Every 3:00 x 3 Sets
8 Reps / Leg
Perform @ the same weight across at 40-45% of 1RM Back Squat
*These will be performed from the Rack
STRENGTH EMOM- “FORCE TRANSFER”
Every 90 seconds x 10 Sets, Alternating Stations (5 Sets / Station)
Station 1: *Back Squats + 3 High Box Jumps
Station 2: 10 Dumbbell Bench Press + :15-:20 Ring Support Hold
Back Squats
Set 1: 5 Reps @ 65%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 75%
Set 4: 5 Reps @ 80%
Set 5: 3+ Reps @ 85%
Box Height: Choice
Bench Press Load: Choice
