December 22, 2020

Posted By: Christi

For time:
150 Double Unders
— then —
30 Overhead Squats, 115/75 lbs
50 Weighted Abmat Sit-ups
30 Front Squats, 115/75 lbs
50 Push-ups
30 Back Squats, 115/75 lbs
— then —
150 Double Unders

Goal: sub 15 mins

Doubles will get you going a bit but are a reasonable amount. Rep ranges with the barbell are just enough that you will likely want to break these up and be smart with the pacing. Try to go no more than 3 sets for any movement. The back squat is one that should have you just standing with the bar on your back for the rest so avoid dropping here. Keep those push-ups legit and avoid “peeling” off the floor at all. Make sure you stay tight through your midline and keep your range of motion legit.

Post Work
For quality:
12 L/12 R Eccentric Bulgarian Split Squats, pick load
Samson Stretch, L 1:30/R 1:30
2×6 L/6 R Tempo Cossack Squats, pick load

Eccentric Bulgarian Split Squats- 6 secs lowering
Tempo Cossack Squats- 3 secs down and 3 secs up