Squat Specific Warm-Up:
8@40%, 6@60%, 3@70%, 2@80%, 1@90%
Back Squat @ 95% 1RM EMOM For 8 Sets
- Finish with a set of 10, easy, fast and perfect.
** If form breaks down or you fail to complete a set, rest for 3 minutes and resume where you left off. You should attempt to use your new 1RM to calculate weights, if you fail, drop to 90% and resume.
30 Muscle-Ups For Time
* Rest 3 Minutes *
50 Strict T2B, NFT
* Each rep must start from a dead hang, cannot swing your legs up in any way.