Mobility: Squat Prep 2 minutes
Warm-up: 3 Rounds:
20 Single Unders
15 Air Squats
20 sec Hollow Hold
Workout #1: Emom 14 ( Every 2 Min )
Back Squat 7×2 at 80% of 1RM. One set every 2 min.
Intent: we will be doing lighter lifting session to maintain rather than build our strength. The goal is to stay fresh and to complete the lifting reps with the best possible technique and a fast bar speed.
Workout #2: 5 Rounds for Time
30 Double Unders
20 Kettlebell Front Squats
10 Toes To Bar
RPE 7: Short of breath, can only speak in short sentences
Intent: The goal should be to keep moving at a steady pace during this workout. Choose a light pair of kettlebells (or dumbbells) for your front squats. You should be able to complete all 20 reps unbroken with this weight but may choose to break them up into 2-3 sets max for pacing purposes. Double unders can be modified with 60 single unders or 10 double under attempts per round. Toes to bar can be modified with knees to elbow or hollow to arch swings.