Warm-Up:
20 Seated 90-90 Rotations
-then-
For Quality:
3 Rounds
1:00 Cardio Choice
10 Scap Pull-Ups + 5 Kip Swings + 2 Strict Pull-Ups
10/10 Banded Monster Walks
10 Bootstrap Squats

we will give you time to build a little past your starting backsquat weight

“Meditations”

For Load:
20:00 EMOM
Minute 1 – *Back Squats
Minute 2 – 6-8 L-Sit Pull-Ups
Minute 3 – 6/6 Contralateral Front Rack Step-Ups
Minute 4 – Rest
Box Height: 24/20”
Kettlebell Load: 53/35lb, 24/16kg

Back Squat
Set 1: 12 Reps @ 60%
Set 2: 10 Reps @ 65%
Set 3: 8 Reps @ 70%
Set 4: 6 Reps @ 75%
Set 5: 4 Reps @ 80%

Scaling-pull ups- strict pullup or banded strict or tempo ring rows 2 seconds up 2 seconds down

Stimulus: Absolute Strength + Strength Endurance

RPE: 6/10
Primary Objective: Hit the working percentages on the Back Squat
Secondary Objective: L-Sit Pull-Ups for unbroken reps in the range of 6-8.
Workout Flow: We will have the barbell loaded in the rack at our working percentages. On minute 1 we will perform 12 reps @ 60%. Then use the barbell or a bar in the rig for our 6-8 Strict L-Sit Pull-Ups, before circling round to the box for Contralateral Front Rack Step-Ups. These will be performed as 6 on the right, followed by 6 on the left. During the rest minute, adjust loads on the Barbell and get ready for set 2. We will have 5 sets on the barbell loading all the way up to 4 reps @ 80%. The L-Pull-Ups and Contralateral Step-Ups are meant as strength accessories to the main focus of the Back Squat.

PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold