DESCRIPTION
Today's workout is long and balanced
Over the 20 minutes we'll work through some cardio, strict gymnastics, and weightlifting
We can expect to complete around 7-10 rounds when all is said and done
This works out to a round about every 2-3 minutes
STRICT PULL-UPS
Choose a rep number or variation that allows you to complete this station in 1-2 sets each round
DUMBBELL MOVEMENTS
These weight is intended to be fairly light for the push presses and deadlifts today
We'll choose our weight based off the more challenging movement - the push press
This should be a weight that allows you to complete the 10 push press and 15 deadlifts in 1-2 sets each round
Adjust the reps up or down based on what weights you have available at home
Light Weights: 15 Push Press + 21 Deadlifts
Heavier Weights: 7 Push Press + 9 Deadlifts

Box Squats
On the Minute x 10:
2 Box Squats

All Sets at 55% 1RM Back Squat
Box Height 3" Below Parallel

STIMULUS
DESCRIPTION
Week #2 in this progression
Over the next weeks, the height will stay the same and the percentages will increase
Use 55% of your 1RM Back Squat for all 10 sets today

MOVEMENT FOCUS
BOX SQUAT
The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squat
We'll break this movement down into 4 parts: Stance, Down, Sitting, and Up
For the stance, we want to take a wider stance than usual to help pin point the posterior chain more
On the way down, think about sitting back slowly so the shins are vertical instead of dropping straight down
We want to briefly pause in a sitting position to take away the stretch reflex of the movement instead of just bouncing off the box
The goal is to be explosive as possible on the way up to our standing position

SUBS
Pausing Back Squats (3 Seconds in Bottom)

MOVEMENT PREP
Warmup Sets
3-5 Sets:
2-3 Box Squats

Building to 55% of 1RM Squat

DESCRIPTION
Today's workout is longer, light, and balanced
Over the 20 minutes we'll work through some cardio, strict gymnastics, and, light weightlifitng
We can expect to complete around 7-10 rounds when all is said and done

STRICT PULL-UPS
Choose a rep number or variation that allows you to complete this station in 1-2 sets each round

BARBELL MOVEMENTS
The barbell is intended to be light for the push presses and very light for the deadlifts
We'll choose our weight based off the more challenging movement - the push press
This should be a weight that you can complete the 10 reps unbroken in every round today
Remember that there is no re-bend of the knees in the push press after driving the weight off the shoulders

GENERAL
This workout is similar to Wednesday's ("CEO") in the sense that the movement patterns do not really interfere with each other
Inside the gym, we rotate between:
Strict Pull-ups: Upper Body Pull
Push Presses: Upper Body Push
Deadlifts: Lower Body Pull
The only interference between muscle groups happens with the deadlifts into the 200 meter runs, as both are lower body pulling movements
Because of this structure, we encourage you to push through large and possibly unbroken sets at each movement
The big thing to consider in this longer workout is what pace is sustainable
It can be helpful to open up the round at a pace that you think you can sustain for 20 minutes
It's not too fast or slow - ideally somewhere right in the middle
After finishing the deadlifts, take a look at the clock and note the time
If you finish in 2:00, that can be your goal round time moving forward for the rest of the workout
In this example, you would try to finish your next rounds by the 4:00, 6:00, 8:00, and so on…
Maintaining this pace means you would finish with 10 rounds at the end of 20 minutes
Use whatever your opening round split is as your guide for the rest of the workout