Build the sesh you want. Don’t skip the squats. Work your weaknesses. If you plan to do it all break it up so intensity reigns supreme. INTENSITY>EVERYTHING
Warm up - couch stretch, pigeon stretch, squat hold, voodoo floss knees/quads + 15 air squats (each leg), 90/90 hip opener stretch, spiderman stretch, 2 rounds of: 0:30 HS Hold + 20 band pull aparts + 10 push press + 2 skin the cat. Then 2 x 10 reps jump squats, then work up to squat weight.
Back Squat
1x8@65%, 1x8@70%, 1x6@75%, 1x6@80%
5 rounds
1/2 Mile Bike
12 Push Press 135/95#
9 Bar Muscle Ups
*Rest 60 seconds after each round.
Cash out
3 Sets for quality
15 Ring Dips
10 Strict TTB
Squat Snatch
3 reps @ 75% EMOM x 4 minutes
2 reps @ 80% EMOM x 4 minutes
1 reps @ 85% EMOM x 4 minutes
For time
2000m Row
Right into…
3 Rounds
100 Weighted Double Unders
100’ Handstand walk