Strength

Back Squat 8-5-3-1-1-1-1

Work up to a strong effort back squat. Start light and increase the weight for each set using small increments and working up to a load that is heavy but under control. The first few sets  Concentrate on your mechanics and establish good form early.  If your chest is collapsing forward or your knees are in throughout the rep, you have a movement issue that needs to be addressed! Review spotting and safety protocol before you start lifting!

WOD

5 Rounds for Reps with 1 Minute on Each Station

Pull-up
Double Dumbbell Push-Press 40/25lbs
Row for Calories
Rest

Workout notes: This workout is scored “Fight Gone Bad” Style.  You’ll get a minute to work at each station for 5 Rounds with one minute of rest between. We’ll start in waves if possible with everyone working on the Pull-Ups.  It’s a good idea to start with a set work period and give yourself some time to transition to the next station.  Try to maintain your numbers for each movement all 5 times.