Tuesday 5-14

Warm Up

Run/Row/Ride/Jump for 2 minutes
Dynamic Leg Swing Sequence
Ido Squat Warmup
27 Squats
3×5 Pullups/Pushups


Both Classes

Back Squat the following rep scheme based off of the percentages of your 1RM.
Use the same style you used when you found your 1RM (high bar/low bar)

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5 Rounds
9 C2B Pullups
9 Ring Dips
9 Front Squats (155/105lbs) (Must be cleaned, no racks)

5 Rounds, Rest 1 minute between each round
5 Strict Pullups (Strict pullups with a band or ring rows to ribs are the subs. No Kipping!)
5 Hand Release Pushups (Keep thighs off of the ground)
5 Front Squats (135/85lbs) (Can be taken from a rack)