“Are people lucky or did they just make the most of their opportunities, even ones that didn’t present themselves?”

Strength: Back Squat, 6, 4, 2 @80, 85, 90% Every 2 min

Interval Work 

Every 5 minutes you will perform the following:

  • 0:00-1:45 AMRAP of
    • 8 Box Jumps (24/20)
    • 8 KBS 70/55)
  • 1:45-2:00:    15 sec  walk to squat rack
  • 2:00 – 2:30:  30 sec max Back Squats at 80%
  • 2:30-5:00: record amrap and AMAP Back Squats and rest

repeat 4 more times

ATHLETES: When you finish the Back Squats, take weight off or add weight for the person you are sharing a rack with if applicable

COACHES: If there are more than 11 people in class then there has to be two heats. Pair people up based on 80% back squat weight

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