Back Squat


Increase weight ea set

Video courtesy of Catalyst Athletics.  Last time hitting Back Squat before our 5X% re-test.  So we want a heavy set a 3, two heavier set of 2, followed by 2 heavy singles.  Each set, weight should increase.  You don’t need to hit a 1RM today, but if it happens, then that’s glorious!



Ring Dips


Box Jump Overs (24/20)


Good little Gymnastics triplet to finish your week!  Try to keep a fast pace throughout.


Scaling Options:

Ring Dips -> Stationary dips -> Dips off a box -> Push Ups (or Jump up to Ring Muscle Ups for Elite)

Toe2Bar -> Hanging Knee Raise

Box height -> 20/16 -> As needed (or jump up to 30/24 for Elite)


Cool Down:

Trciep mash on bar – 2 min per arm


Cobra to Downward Dog x 20 (slow and controlled)

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