ValitusFit – Mon, Aug 15
Back Squat (Weight)
<p>5×4 reps at 70-75%</p><p> </p><p>First 2 reps have a 3 second negative tempo.</p><p> </p><p>Rest 90 seconds to 2 minutes between sets.</p>
Speed Skill Medley (2022 CFG) (3 Rounds for reps)
<p>E5MOM: for 15 min (3rds)</p><p>Rd: 1</p><p>2/1 Rope Climbs</p><p>75 Single Unders</p><p>10 Right Leg Pistols</p><p>10 Left Leg Pistols</p><p>2 Box Walks</p><p>Rd 2</p><p>3/2 Rope Climbs</p><p>50 Double Unders</p><p>10 Right Leg Pistols</p><p>10 Left Leg Pistols</p><p>3 Box Walks</p><p>Rd 3</p><p>3/2 Rope Climbs</p><p>25 Single Cross Overs</p><p>10 Right Leg Pistols</p><p>10 Left Leg Pistols</p><p>4 Box Walks</p><p> </p><p>Rx+: 2/1 Rope Climb – 2/1 LLRC – 2/1 Peg Board</p><p>75 Unbroken Singles – 50 Dubs – 10 Double Cross Overs</p><p>25-50-75 ft handstand walk</p><p> </p><p>Scaled: Zombie climbs</p><p>100 Single Unders – 50 Unbroken Single Unders – 15 Double Unders</p><p>Ring Assisted Pistols or Pistol Squat to Box</p><p>Box Walks</p><p> </p>