~25 Min to complete — this is focus of today’s work, all 5 working sets should be heavy enough that you need 2-3 mins rest between sets. Focus on good technique, full ROM and staying tight. Perform 2-3 warm-up sets before reaching working or starting weight.
Overhead Squat (5 x 5 @ 90-95% of 5RM)
If you were here one of last 3 weeks and found your 5RM, perform 5×5 with ALL sets at 90-95% of your 5RM. Otherwise, just choose a challenging weight while maintaining good form and full ROM. Weight should be heavy enough to feel challenging by the 4th-5th rep of each set.
AMRAP 7 mins:
7 Burpee Box Jumps (24/20)
14 Ball Slams
Choose a moderate weight for ball slams. Scale to a smaller box or stack plates to whatever height you can perform 2-foot jumps