A) Warm-up
With a partner:
20 Partner Wallballs
10 Burpees each over the medball
20 Walking Lunges w. medball over head
10 Burpees over the medball
20 Partner Wallballs
*Work is split but partner wallballs are done together.
B) Prep
Take 5:00 and go over scaling for HSPU. After this have people grab bars/racks and start building in weight for Back Squat
C) Strength
Back Squat: Work up to 85-90% for a 2-3 reps. Rest 2-3:00
– Reset on each rep
– Beginners: Perform sets of 3 adding weight as long as possible.
– Perform 6-7 sets. This should NOT be a max today.
– Compare to Back Squat Wave performed on Month 1.
D) Conditioning
5 Sets of:
20 Wallballs (20, 14)
10 HSPU
Rest 1:00
Rx+:(Strict HSPU)
L3: (14, 10) (15-20 Push-ups)
L2: (14, 10) (10-15 Push-ups)
L1: (10, 8) (10 Box Push-ups)
15:00 Cap
E) Extra Credit
Accumulate 100 Banded Pull-throughts + 50 KB Side Bends each side, seated