Squat: 6 x 5
Pullups: 6 x 8-12 (Coaches discretion)
Team Challenge For time (partners can split the rep counts however they would like but cannot move to the next exercise until all reps are done; only one partner can work at a time)
30 Toes to Bar
70 Deload Pushups
90 OH Walking Lunges (15kg for men; 10 kg for women)
Turkish Getup: 4 x 4 on each side
Weighted Pullups: 4 x 4
For time (15 minute time cap)
Squats (176 for men; 132 for women)...must ‘butt touch’ a medball
Kettlebell Swings (24kg for men; 16kg for women)
300 Meter Run
......The squats on this workout might be heavy for some and that’s ok. Try to do it as prescribed if your coach feels it’s appropriate. The workout is not designed to storm through for 90% of the people doing it. Complete range of movement (especially on squats) and safe technique is far more important than a fast “fake” time.
_______________ Why Should I squat deep?