27-21-15-9
Back Squat 95/65
Accumulate 25’ Handstand walk after each set (100’ total)
-Rest 5:00-
21-15-9
Back Squat 60% 1RM
 Accumulate 25’ Handstand walk after each set (75’ total)
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Athletes Notes

TARGET SCORE
Target Time workout 1:sub 8 minutes

Target Time workout 2: 6 minutes

Time Cap workout 1: 13 minutes

Time Cap workout 2: 10 minutes

STIMULUS
It’s going to blow up the core and push lower body capacity with Back squats.

WORKOUT STRATEGY & FLOW
Back Squats: Aim to keep unbroken if possible! Weights on second workout should be 60% 1RM. 2 Sets at most on all sections of the workout!

Handstand walk: If you have to break into 5, 10, 15’ then try to minimize rest

SCALING
Scale to finish near the target score:

27-21-15-9
Back Squat 75/55
50’ Bear Crawl after each set (200’ total)
-Rest 5:00-
21-15-9
Back Squat 60% 1RM
50’ Bear Crawl after each set  (150’ total)