"We are what we repeatedly do. Excellence, then, is not an act, but a habit." -Unknown
Strength: (Back Squat)
Take 20 minutes to establish a 1 rep max back squat
***Record this number to be used in the upcoming weeks.
WOD: “Bergeron Beep Test”
EMOM for as long as possible:
7 Thrusters, 75/55
7 Pull ups
7 Burpees
*After you fail to complete the required reps in the minute, record that number on the whiteboard, THEN, take the next minute off and then continue the workout but dropping to 5 reps of each movement instead of 7 reps. We will do this for 15 minutes or until the last person finishes.
**This is strictly as test to measure conditioning! It doesn't necessarily benefit an athlete who is "Gymnasty" and it doesn't necessarily benefit a big lifter either. Push hard on this and RECORD your results.
