Happy Birthday Jerrod!
Strength:
Back Squat
5 sets x 3 reps at 80%-90% of 1 rep max
Conditioning:
Three rounds for time of:
5 muscle-ups
10 handstand push-ups
15 One legged squats, each leg
If no muscle-ups do 5 pull-ups and 5 dips each round. If no one-legged squats, do 50 air squats each round.
Extra Credit:
Toes to Bar:
10 Sets of 10 reps
Rest as needed between sets, just complete 10 in a row.
