3/17/15 – Happy Saint Patrick’s Day!

Rings

Workout of the Day

A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

B. One set of:
Back Squat – Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
+
As many rounds and reps as possible in 15 minutes of:
30 Weighted DB Box Step-Overs
30 Double-Unders
30 Push Press 95/65

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