NOTES ABOUT TODAY’S TRAINING

Our conditioning work is a slower aerobic piece where the goal is to be consistent from round 1 to the last round (4-6 rounds for most people.) The goal here is to focus on breathing, pacing and getting a good sweat ~75% effort. Keep barbell loading light so you can complete big sets 10+ reps at a time. Split as desired with your partner.

CONDITIONING

AMRAP 25 with a partner:
1k Row
30 Pull-ups
30 Overhead Squats (95, 65)
– Goal: Split work in half with your partner and sustain 75% effort (just outside of conversational) – OHS should be light!

Rx+: (C2B Pull-ups) (135, 95)
L3: (75, 55)
L2: (Band Assisted Pull-ups) (65, 45)
L1: (Ring Rows) (53, 35 Goblet Squat)

EXTRA CREDIT

Overhead Banded Triceps Extensions: Max Reps in 4:00
Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)