THE NEW ROPES ARE UP!!!
STRENGTH:
Back Squat 5X5 at 68% of 1RM
Then
Squat Straight Weight Top Set: 1 Set of 8 Reps increasing 10 pounds from the week before. If you are just starting, start with a weight around 50% of your max. When you come to a week where you fail, reload for the next lower body workout (1 week later, minimum). Then restart the cycle with your new 50%, Or start a new cycle with Front Squat or Overhead Squat.
RXD
30 KB Swing (24/16kg)
10 Step Ups + 8 Box Jumps (24/20″)
AMRAP 12min
FITNESS
20 KB Swing
10 Step Ups
AMRAP 12min