2024-04-15

• Barbell should be taken from a rack.
• Do not go to failure on this max rep set, go until last rep is a little bit of a grind or your form is breaking down and call it after that rep.
• Sets must be unbroken to be considered Rx.
• If you don't have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.
• Score: Enter reps for max rep set. Add any other data to your workout notes section.

• Reduce Reps
• Reduce Percentage Range
• Sub Dumbbells
• Floor Press

5 Inchworm to Push-Up
10 Glute Bridges with Pause at Top
10 Push-Ups
10 Empty Barbell Bench Press

7 Bench Press @ A Light Weight

5 Bench Press @ A Moderate Weight

Build to 85%.

• Overview: Big interval chipper for today with volume on the hips opening and closing during all of our movements. It might be tempting to come off the line with some big sets, but this could get us in trouble further into this piece. How do you strategize each working interval keeping in mind that you start with burpees over your barbell every minute?
• Toes to Bar: 6-10 reps per minute.
• Front Squats: 6-10 reps per minute.
• Lateral Barbell Burpees: :25 or less of work.
• Score: Time to complete work.

• Athletes that are stronger on the toes to bar than the front squats may opt for bigger sets there to allow them to start on their front squats a little earlier, since those will take more time.
• Those who are confident they'll be able to hit about 8-10 reps per minute on the front squats if they aren't too tired from the first round of toes to bar, may opt to slow their pace on the rig to save their push for the barbell.
• Choosing a plan ahead of time that will let you move smooth and consistently in the beginning will most likely let you give a bigger push at the end of the front squats and on the final set of toes to bar.
• Examples:

6 reps per interval = About 15:00 of work total.
10 reps per interval = About 9:00 of work total.

TOES TO BAR

• Reduce Reps
• Toes To As High As Possible
• Knees To Chest
• Sit-Ups
• V-Ups

FRONT SQUATS

• Reduce Loading
• Reduce Reps
• Sub Dumbbells
• Sub Barbell
• 60 Air Squats

LATERAL BARBELL BURPEES

• Reduce Reps
• Bar-Facing Burpees (With Step Over)
• Regular Burpees
• 5/4 Calories On Any Machine

1 Round:
3 Lateral Barbell Burpees
3 Toes to Bar
3 Front Squats