Tempo Back Squat (20-25 Minutes)
1×3 @ 70% of 1RM
1×3 @ 75% of 1RM
1×3 @ 80% of 1RM
1×10 @ 60% of 1RM (not at tempo)
*These are TEMPO squats. 3 seconds on the way down. Speed on the way up. The focus is building some time under tension today in a good position. After your last set of 3, drop the weight to 60% and do one good set of 10. This last set does not need to be tempo!
10-8-6-4-2 Muscle Ups
Time Cap = 15 Minutes
*Scaling Options are below. 1 Muscle Up = 1 Strict Pull Up and 1 Push Up. Do all the pull ups and then all of the push ups. Scale this accordingly to finish in the 15 minutes.
100 Double Unders to 50 Double Unders to 200 Single Unders
10 Muscle Ups to 5 Muscle Ups to 10 Strict Pull Ups + 10 Push Ups