Strength
Back squat
Heavy 3
Workout
3 RFT
5 Man makers – 50/35
10 Box jumps over – 24/20 (1=1)
*1 min rest between rounds
**Record what weights you do today for the back squat as we’ll be utilizing that information next week. This shouldn’t be anything new as you should be recording your weights so you can show improvement over time.
The workout gets us back to using the heavier DBs, but the reps should be low enough that you can move consistently – not necessarily quickly – through the man makers.
For the box jump overs, you do have to land on the box, however, it is not necessary to show full hip extension when crossing to the other side. Work hard, rest hard, and get ready to go just as hard for rounds 2 and 3.
Record your total time including rest.