WHITEBOARD BRIEF

– Strength: Today we have speed reps of Back Squats. Don’t go too heavy, speed is the goal with these sets.
– Metcon: Conditioning today is guaranteed to work your posterior chain from head to toe. Try to stay unbroken for all sets and keep round under 3 minutes.

BACK SQUAT

3/8 x 3 @moderate load, every 60-90s.
– Controlled descent, explosive ascent
– These are SPEED reps
– Week 1 of 3

AMRAP 12

15 Box Jumps w. Step Down (24, 20)
10 Sumo Deadlifts (225, 155)
5 DB Walking Lunge each (60, 45)
-Goal: Challenging pace, try to complete 4 rounds with all movements UB.

L3: (185, 125) (50, 35)
L2: (155, 105) (40, 25)
L1: (135, 95) (20, 10)

DEATH MARCH

4 x 10 each. Rest 60s.