Monday
Workout: Back Squat
3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” adjusting weight each set)
Metabolic Conditioning Workout:
“Small Sprocket” – As many rounds as possible in 12 minutes.
15 dumbbell thrusters (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)
30 double-unders (Intermediate: count attempts, Novice: 30 single unders)
15 toes to bar (Novice: 15 sit ups)
30 double-unders
This going to be one challenging workout . I advise you all to get hydrated and fully mobilized before.
