Flip and Flop

BACK SQUAT

10 – 8 – 6 – 4 – 2

  • We will be building in percentages week after week inside this progression.
  • Every 2min for 10min:

10 Reps @ 65-68% of estimated 1RM Back Squat

8 Reps @ 70-73% of estimated 1RM Back Squat

6 Reps @ 75-78% of estimated 1RM Back Squat

4 Reps @ 80-83% of estimated 1RM Back Squat

2 Reps @ 85-88% of estimated 1RM Back Squat

"FLIP AND FLOP"

21 – 15 – 9:
Alternating Dumbbell Snatches (50/35)
Calorie Row

Directly into…

21 – 15 – 9:
Box Jump Overs (24″/20″)
Pull-Ups

  • 15min time cap.
  • Both couplets flow directly into each other. As in, transition immediately after the 9th calorie on the rower to your first box jump over.
  • Kettlebells may also be used 

L2 any dmb wgt, 20” Box Jumps/Step Ups

L1 any dmb wgt. 12” Step Ups/Jumps

 

RECOVERY: RUN/ROW/SKI/BIKE

MASH/MOBILIZE/ROMWOD

Zachary Hamilton