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.