May 6, 2026

6 days ago
1 min read

Part 1

3 Sets

5 Back Squats

Aim for ~75-80% of 1RM

Rest 20 Secs

3 DB Squat Jumps (Very Light)

Rest 2-3 Mins Between Sets

Part 2

For Time

90 Skips/Toe Taps/1:15 Machine

18 DB Thrusters/Wallballs

18 Knee Raises/Sit Ups/Other Core

90 Skips/Toe Taps/1:15 Machine

15 DB Thrusters/Wallballs

15 Knee Raises/Sit Ups/Other Core

90 Skips/Toe Taps/1:15 Machine

12 DB Thrusters/Wallballs

12 Knee Raises/Sit Ups/Other Core

Time Cap: 12 mins

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