Time for some Back Squats
Warm Up
General
Row 150m
10 samson stretch lunges
Row 200m
10 Banded Monster Walk
Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
Ring mu progression
Beginner:
-Floor transitions, knees bent
Intermediate:
-Floor, legs straight
Banded sling shot drill
Advanced:
-Box transition
Strength
Back squat
2 x 8 @ 65%
2 x 6 @ 75%
Rest 2-3 minutes between sets
TC: 15 min
Score: Weight
Scaling Options
Beginner
4x 6 @ moderate
Workout
5 rounds
6 Deadlifts 125/85 KG
3 Ring Muscle-ups
200m Run
Rest 30 seconds between rounds
RX+: Strict RMU
TC 18 mins
Score: Time
Scaling Options
Fit
6 Deadlifts @ Good form
3 Band assisted strict chin ups
3 Push ups
200m run
SC
6 Deadlifts 100/70KG
3 Band assisted Strict muscle ups
200m run
Accessories
Tabata Calorie Row
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