5 sets
4 tough back squat
7 fast burpees
10 fastest chin ups chin over vertical plane
rest/walk actively/ row easy/ air-dyne easy for 6 mins between sets.
The back squat reps should be tough to complete. Use a weight that challenges you. The burpees are as fast as you can drop and touch chest to deck and get back up. Then immediately get on the chin-up bar and perform your chins as fast as you can. After going hard on this triplet you will need ALL 6 minutes of the active rest. The goal is to go all out on each interval.
A coach will scale your reps as necessary. Post weight used for back squat and times per set to comments.
Did this on 8/9. Took it easy with back squats since I haven't worked out in a while.
ReplyDeleteBS: 185,205,225,225,225