** Due to the unhealthy AQI index, we will be postponing the Benchmark workout until next week. **

Strength

Squats!

Every 2:30 x 6 sets

2 front squats + 4 back squats

Use the first 4 sets to build up to your 2RM or a heavy double on your front squat.

Then, drop the weight to 90% of above, and complete the last two sets there.

Do not rest between front and back squats.

Conditioning

For time:

5-10-15-20

Overhead squats (95/65#)

Push ups

Toes to bar

10 minute time cap

Immediately into…

3 rounds

10 barbell curls (empty bar)

Max active pull up bar hang*

*RX+: Max L sit hang

(3 rounds not included in score)