Strength
Back Squat (3×5 at same weight (add 5-10 lbs from last week))
Be sure to get in 2-3 warm-up sets before starting your 3 working weight sets
Conditioning
AMRAP in 5 minutes of:
8 Burpee Pullups (scale: 8 burpees, 8 jumping pullups)
1 Turf Sprint (down & back)
Rest 2 minutes, then AMRAP in 5 minutes of:
2 Burpee Pullups (scale: 2 burpees, 2 jumping pullups)
200m Run
**Score is total # of burpee pullups OR jumping pullups completed across both AMRAPs**
See this video for a demo on correct jumping pull-ups form: https://www.youtube.com/watch?v=HbUa7Q0PUTA