Workout of the Day
Warm-up: With empty bar:
* 10x Bear complex
* 4x Push-ups in between complexes
Strength: 1-1-1-1-1 Back squat, working up to 1RM
Work Capacity: 5 rounds of:
* 1 minute max reps of back squat (bodyweight on bar)
Rest 1 minute between each interval; after the fifth and final interval of BW back squats, you must complete a number of burpees equal to 100 minus the total repetitions of BW back squats completed. Clock stops after completing 100 total reps. For example, if across five intervals you completed 86 squats, you would need to complete 14 burpees before you are finished. If you completed 100 or more BW back squats across the five intervals, your time for the workout is 9 minutes minus one second for every repetition greater than 100 completed.
Extra Credit: 5 rounds of:
* 200m run
* Rest 30s between efforts
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