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Squat Day!


Overhead Squat 3x3

0:00-6x30%

2:00-6x40%

4:00-5x50%

6:00-5x60%

8:00-4x70%

10:30-4x80%

13:00-3x80-90%

16:00-3x80-90%

19:00-3x80-90%


3x3 are at the SAME WEIGHT!


Optional superset for competitors: 14/10 cal Assault Bike

***MUST STAY ON TIME! This loses the effect if it slows the approach.


Note: this is not encouraged for everybody because it will drastically hinder Squat performance.


PART 2

5 Rounds For Time: 15 min cap

+2 Wall Walks (2/4/6/8/10)

+6 KB Goblet Squats (6/12/18/24/30)


70/53

70/53, +1 Wall walk (1/2/3/4/5, meaning 15 total)

53/35, +2 Wall walk (for fast wall climbers who struggle w/ 70/53)

53/35, +1 Wall walk

35/26, +1 Wall walk or +3 Inch Worms (3/6/9/12/15)


Consider: To finish this workout red level will mean 30 Wall Climbs and 90 Goblet Squats.


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