5-5-3-3-2-2 (specific warm-up sets)
4 x 1 reps @ 90% of 1RM (form over load)
** Remember to use the warm-up sets to determine if you can use 90% efficiently**
- 5 rounds for time -
10 hang clean & jerks (w/DB's)
10 dumbell squats (goblet)
If you do not have dumbells use things like jugs with handles, medicine ball for cleans & jerks, a bumper. Use your creativity.
If you need a sub to run perform 20 lunges (L+R=1).
@HOME VERSION (without equipment)
5 min jog or brisk walk
stretch anything you may need or want
Strength / Skill
12 min EMOM
Every min on the min perform as many PERFECT air squats in :45 seconds and then rest:15 seconds (1 min) https://youtu.be/C_VtOYc6j5c
rest 3-5 min, hydrate
5 rounds for time
10 jump squats (optional weighted with a vest or holding an object)
10 air squats
rest walk 1 min btw sets and compare times for each round. Try and be consistent
Shout out to one of our Nurses out there fighting for our country and this nasty COVID-19. We appreciate you and miss you! Please be safe!