“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius

Back Squat 5-5-5

Athletes will have 15 minutes to complete 3 “Working Sets” of 5 reps
Working Sets are the more challenging sets that come after a few warmup sets
There is the option to build up in weight or stay at the same challenging load across all 3 sets

Complete as many rounds as possible in 9 mins of:

35 Double Unders

25 Air Squats

15 American Kettlebell Swings, 53/35 lbs

Starting the week off with a two part workout
Athletes will begin the day by completing 3 working sets of 5 on Back Squat
There is the option to build to a heavy set of 5 or stay at the same challenging weight across the board
A short triplet workout follows our strength piece
Looking to choose weights and variations that allow for 3+ rounds to be completed

Choose a variation that can ideally be completed unbroken each round
Substitutions options are:
Reduce Reps
70 Single Unders
45 Seconds of Double Under Practice

Choose a kettlebell weight that can be completed in 2 sets maximum during the workout

The one movement we’d likely have to break up today is the kettlebell swings
Use the air squats as your pacer – finding a speed that allows you to complete the swings ideally unbroken
Going big on the swings allows us to maximize our time spent moving
If you’re confident going unbroken on the swings and the double unders throughout, feel free to increase the cycle time of your air squats
If you need a little more time before picking up the bell, just slow down the squats and try to get your breathing back a bit for the weighted movement