3 sets as warm-up:
10 prisoner air squats
10 light alternating DB snatches
5 strict pull-ups
Every 3:00 for 5 sets:
3 back squats, 20X1
12-15 light band pull-aparts
+
3 sets for reps:
2:00 of (200m run + 25 air squats + max double-unders in remaining time)
2:00 rest
+
5:00-10:00 coach-led mobility
Post results to comments.
A. Tried squatting today to see how it felt/see how my knee feels later. Nothing heavy at all 135 for all sets
B. Biked .3, 25 air squats- felt a little iffy, but again, we’ll see. 170 reps for dus