20 Ring-Rows and 10 Jumping-Pull-Ups
4 x 2 Front Rack Back Lunges R/L 135/95
*Rest 90 seconds between efforts
Complete 5 Rounds of the Following
6 DB Bulgarian Split Squat (3R/3L)
6 DB Alternating Walking Lunges (3R/3L)
Tempo = 25×2
*Your DB weight should be something Challenging to move continuously at a restricted Tempo. The goal is to descend to the bottom of the Rep on a Second Count. Hold a 5 Count Pause in the bottom position of your lift. On the call of 5 you will dynamically explode up out of the hole to full lockout. Take two controlled breaths at your own tempo during your fixation before initiating your next lift. Your Lunges following the SS are not at Tempo.
*Make Sure that your Box Height for your Split Squats does not exceed your flexibility. This height should also allow you to maintain a vertical shin on your front leg during your Splits.
*This Series should be performed UNBROKEN meaning after your 6th Split Squat you will immediately begin your lunges.
3 Minutes of Skipping Rope