10 Box step ups
10 Samson Stretch
5 Box Jumps
10 Kneeling Lat Stretch
6 Box jump Overs
On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull ups, Kipping Pull Ups
Barbell Warmup: With an empty bar, perform 5 reps of, Good mornings, Back Squat (2 sec pause at bottom), Kang Squat
2-Sec Pause Back Squat
Increase weight ea set
Compare to 12 Feb
Video courtesy of Catalyst Athletics. Our re-test week concludes with our 5X5 for the 2-second paused Back Squats! I know those two seconds can seem like an eternity, but don’t give up!. Remain tight! Tight core, torso in a good, straight position, legs tensed and ready to explode!
12 Min AMRAP:
10 Box Jump Overs (24/20)
15 Pull Ups
200 M Run
Find the pace that allows you to keep moving the whole 12 minutes! If 15 Pull Ups per round is more than you can do unbroken, find manageable chunks and drop down before you hit failure. Avoiding failure will allow you to recover enough to jump back on the pull up bar faster.
Box height -> 20/26 -> as needed
Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows
Pigeon Pose on Box – 2 Min per leg
OH stretch on box – 2 Min
Video courtesy of Train FTW.