02/17/2021

5 SETS FOR MAX REPS

1:00 DB Front Squats (Athlete Choice)

1:00 Box Jumps (30/24)*

1:00 DB No Push-Up Renegade Rows

1:00 Hollow Holds

1:00 Rest

*Athlete must step down from the box

STIMULUS

*Goal (Fittest)* – Find a challenging weight and move throughout the whole minute. Yes...that's right the whole minute. Can

you grab a pair of HEAVY DB’s and Front Squat for a minute? How about Renegade Rows? The kicker is, can you do it with

proper form and technique. Stay within 3 reps for each movement for all 5 sets.

*Goal (All)* – Move as much of the minute as possible and limit the rest. 10-20 reps on the Front Squats for heavy DB’s

(load depending) and 20-30 reps for lighter DB’s (load depending). Stay within 5 reps for each movement for all 5 sets.

*Workout Feel (All)* – The whole body gets attacked in this fun but challenging workout - great mix of squats, jumps, pulls,

and holds. Obviously this workout will get tougher in the later sets...especially holding the body in the proper positions for

both the dynamic and static movements. Fight to maintain as close as possible to the number of reps you completed in your

first set.STIMULUS

*Goal (Fittest)* – Find a challenging weight and move throughout the whole minute. Yes...that's right the whole minute. Can

you grab a pair of HEAVY DB’s and Front Squat for a minute? How about Renegade Rows? The kicker is, can you do it with

proper form and technique. Stay within 3 reps for each movement for all 5 sets.

*Goal (All)* – Move as much of the minute as possible and limit the rest. 10-20 reps on the Front Squats for heavy DB’s

(load depending) and 20-30 reps for lighter DB’s (load depending). Stay within 5 reps for each movement for all 5 sets.

*Workout Feel (All)* – The whole body gets attacked in this fun but challenging workout - great mix of squats, jumps, pulls,

and holds. Obviously this workout will get tougher in the later sets...especially holding the body in the proper positions for

both the dynamic and static movements. Fight to maintain as close as possible to the number of reps you completed in your

first set.