Wednesday, July 12th
30/20/30 with mini bands
Back squat 3×10 70%
SuperSet 10 strict pullups
Toes to Bar skills
“Optimus Prime”
5 Rounds
10 goblet squats 53/35
5L/5R KB push press
5L/5R KB snatch
10 toe to bar
Cash out 800m run after the last round
Roll quads
We are supersetting pullups with the squats because strict pullups are one of the best ways to strengthen the upper back and you all NEED them:) Scale the KB complex so that you keep a fast pace. This should feel like FRAN. The run is meant to be the icing on the cake. One of the best ways to build both the glycolytic an aerobic systems is to tax the aerobic system once the glycolytic has been maxed out. That’s the idea today.