DON’T FORGET THE HOLIDAY PARTY AT ESCAPE BREWING FRIDAY NIGHT! Be there or be square.

Warm-Up

For Quality
3 Sets
20 seconds on / 10 second transition
– Jump Rope
– Bootstrap Squats
– Scapular Pull-Ups
– Ring Rows
– Cossack Squats

Strength

Back Squat
Every 2:30 x 4 Sets
Set 1: 10 @ 55%
Set 2: 10 @ 60%
Set 3: 10 @ 65%
Set 4: 8 @ 65%+
% of 1RM Back Squat

Stimulus: Muscular Endurance / Hypertrophy / Volume Building

For Time

10 Rounds
3 Bar Muscle Ups
5 Front Squats
35 Double Unders
Barbell: 155/105lb, 70/48kg

Level 2:
For Time
10 Rounds
6 Chest to Bar Pull-Ups
5 Front Squats
35 Double Unders

Barbell: 115/75lb, 52/34kg
Level 1:
For Time
10 Rounds
10 Ring Rows
5 Front Squats
50 Single Unders

Barbell: 40-50% of 1RM Front Squat

Goals / Stimulus / Objectives

Goal: 11:00-15:00

Time Cap: 18:00

Score: Time

RPE: 8/10

Primary Objective: Go Unbroken

Secondary Objective: Manage Transitions To Control Intensity

We are looking for this workout to stay unbroken on the Bar Muscle-Ups, Front Squats, and Double Unders, which means that this workout will definitely come down to the transitions and managing time between movements. The goal will be to keep everything to a minimum and trust yourself with the sets as you move to the bar, pick up the barbell and hit the double unders.