A) Every 3:30 minutes for 5 sets:
4.3.2 back squat
*Perform 4 back squats. Rack the weight. Rest 10-15 seconds. Then perform 3 back squats. Rack the weight. Rest 10-15 seconds. Then perform 2 back squats.
**Progressively build over the 5 sets. Sets 1 and 2 will be lighter. Sets 3-5 should be at a more challenging weight where the last rep of each set is a struggle and the double at the end is hard.
B) For time:
10-8-6-4-2-4-6-8-10
Burpee box jump overs (24/20”)
50-40-30-20-10-20-30-40-50 double unders
*15 minute time cap
*Scaling options: Instead of 5x double unders, choose 4x, 3x or 2x double unders
*If performing single unders, do same rep scheme as Rx but with power singles (high single unders)
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