5 Back Squats, pick load

* Every 2 mins for 10 mins.

70% of heavy single from week 1.

Athletes should go off of their Heavy Single from week 1, and if they are new or missed, then use a lightweight that feels good and looks good.

Make sure athletes focus on a deep stomach breath before every lift.

For time:

120 Double Unders

40 Dumbbell Front Squats, 50/35 lbs

20 Box Jump Overs, 24/20 in

Target time: 5-6 minutes
Time cap: 9 minutes
Large Class Target Time: 8-10 minutes
Large Class Time Cap: 14 minutes

Stimulus for todays workout is a moderate push pace effort while managing lactic build in the lower body. Athletes will be tasked with attacking each station with a near non-stop effort while fighting through an increasing leg pump. We want to use the time between stations as the primary rest points while attacking the movements.

Be careful on the box and remind athletes that the final few box jump overs will feel like they have anchors attached to their legs.