Back Squat (10 x 5)
Weight should be around 60% of your 1 RM.
Odd sets should have a 5 sec eccentric.
Even sets should be speed squats. Explosive concentric phase. Stand up as fast as possible.
90 sec between sets
7 Rounds of:
2 Rope Ascents
20 min cap.
Scale options for HSPU: 30 sec HS Hold; Pike Push-ups; Deficit Push-ups
Scale options for Rope Climbs: Towel Pull-ups (10 reps); Band Pull Downs (10 reps)