Adios Legios

Strength

Cash in: 3 x 10 Breath Bottom of Back Squat hold w/ warmup weight

E4M8M
10 Speed Back Squats
*first set @ 50%, second @ 60%

@ 8min
20RM Back Squat
*@ 60% or greater

MetCon

20 Rounds for Time:

2 Strict Pull-ups
4 Strict Press 95/65
15 Double Unders

*20min time cap

Cash out: 2min couch stretch each leg

 

WARMUP
3 Rounds: 10 PVC Pass Through, 10 OHS, 10 Ring Rows, 10 Push Ups

MOBILITY
5 reverse lunges with a twist each leg
5 worlds greatest each leg
1min (5s contract, 5s relax) child's pose on box
10 inchorm scorpions + 10 marching calves b/w each
5 pigeon to hip flexor each
10 alternating cossack squats

strength SPECIFIC WARMUP
3 sets of 5 Speed Back Squats
increasing weight to 50% over the 3 sets

INTENTION
Speed squats are a primer for the 20RM.
On 20RM attempt, hold speed w/ no pause at the top as long as possible

metcon SPECIFIC WARMUP
3 Rounds
1 Strict Pull-up, 2-3 Strict Press, 5-10 double unders
Increase load to metcon weight by set 3

INTENTION
Strict strength + cardio
Should be able to do pulls + press unbroken for most of the rounds

SCALES
Pull-ups -> low band under pull-up bar (so you can just step on it) -> 2X Ring Rows
Strict Press -> load
Double Unders -> alternate rounds of 5 attempts & 15 singles