4 x 8 @ (up to) 60% of front squat 1RM
Rest as needed between sets. Lunge may be weighted in any manner and with any implements you choose, with the exception of barbell in the back rack. Goal today is challenging, uninterrupted sets- if set requires interruption, make a minor adjustment and continue. When scheme is listed as “4 x 8″, it always refers to “Sets” x “Reps”.
Then:
Benchmark
“Raining Blood” (Slayer – “Reign in Blood”)
5 Burpee box jump @ 20″ W, 24″ M
7 Kettlebell swing (35lb. W, 55lb. M)
4:17– count and note rounds and completed half-rounds.
There is no designated rest- if it is needed, keep it short and specific
(3 breaths or less).
Rest up to 3 minutes, then 3 rounds of:
20 Jumps (Box jump, broad jump, lateral jump, vertical jump)
10 Row (Bodyweight row, 1-arm kettlebell row, Pendlay row)
1 minute Airdyne- max distance/ calories
1 minute hollow rock/ hold
Hammer position, standardize breathing, and scale movement and/ or weight if position breaks. Jump: Change variations by round if desired. Row: Choose one variation and use throughout. Sets are to be uninterrupted- select weight accordingly before, and scale weight accordingly during. If rest is needed, keep it short and take it after row.