Squat & Boxing Annie

Strength

1) Back Squats: 1x5@60%, 1x5@65%, 1x5@70%, 1x5@75%

74, 81, 87.5, 93

2a) 4X5 STRICT Weighted Chest to Ring Pullups – heaviest possible, rest 60 sec.

Notes: These should be performed with a false grip, even if you do not normally use a false grip for Muscle-Ups. Also, try to pause for 2 counts when the ring makes contact with the chest. If you cannot perform these with weight just use BW. UB sets are not necessary. Use a band if necessary to complete all reps.

BW, 10, 10, 10

2b) Front Squats: 1X5 @ 60%, 1×5 @ 65%, 1X5 @ 70%, 1X5 @ 70% – rest 60 sec.

70, 75, 81, 86

Conditioning

'Boxing Annie'
50-40-30-20-10
Double unders
Box jumps - 24"
Sit ups

11.23 Rxd

All unbroken apart from a mess up on the double unders on the set of 40.