Sunday April 11th

“Turnip”

WORKOUT GOALS
1.) 7:00-14:00
2.) Complete all squats in 3 sets or less.
3.) Complete at least 1 unbroken set of squats.

RX
FOR TIME
25 Back Squats (135/95#)
25 Med Ball Sit-ups (20/14#)
30 Back Squats
30 Toes-to-Bar
35 Back Squats
35 Sit-ups

LEVEL 2
FOR TIME
25 Back Squats (95/65#)
25 Med Ball Sit-ups (16/10#)
30 Back Squats
20 Toes-to-Bar / 30 V-Ups
35 Back Squats
35 Sit-ups

LEVEL 1
FOR TIME
25 Back Squats (65/35#)
25 Med Ball Sit-ups (12/6#)
30 Back Squats
30 Single Leg V-Ups
35 DB Squats
35 Sit-ups
Scale – Use two DB’s for all squats (35/25#)

Stretching

5 SETS
:30 Press Ups
:30 Downward Dog

Accessory

ON A 5:00 CLOCK
Accumulate:
Good Mornings

Notes

 7:00-14:00. Rx Requirement: 15 unbroken back squats with 135/95# and 7 toes-to-bar in a row.  Find a moderate loading for the back squat. You want to finish each back squat set in 2 sets or less. Similarly, you want to finish the toes-to-bar in 3 sets or less. Make sure you are comfortable with taking the barbell from the ground to your back-rack
position. If you are not comfortable, you can sub 115/75# front squats or DB squats with 50/35#.