3 rounds for time of:

10 Back Squats, 205/135 lbs

Walking Lunge, 100 ft

10 Box Jumps, 30/24 in

Target time: 7-9 minutes
Time cap: 12 minutes
Large Class Target Time: 8-10 minutes
Large Class Time Cap: 14 minutes

Grit and Grind is the theme going into today’s workout. We want to challenge athletes to push through the pain as the lactic acid builds. Aim for consistent round times across the 3 rounds.

Ideally, we want the bar taken from the floor for the back squats. However, if you and your athletes are uncomfortable transitioning to the back rack with the weight, please go from the rack or adjust to front squats.

4 rounds for quality of:

10 Bent Over Barbell Rows, pick load

12 Barbell Skull Crushers, pick load

* Rest 2 mins

Bent Over Barbell Rows- underhand grip; moderate weight – maintain quality RPE 7
Barbell Skull Crushers- moderate weight – maintain quality RPE 7