Thursday 3/27/2025

Take 10 minutes to build to your back squat weight for the ten-minute capacity test

and then ...

“Ten-Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

1 Calorie = I Rep

B.

Four Sets of:
Cossack Squat x 8 on right leg (Single Arm front rack or Goblet Hold)
youtu.be/yokKNevnuOA
Cossack Squat x 8 on left leg (Single Arm front rack or Goblet Hold)
Rest 45 seconds
Hanging Leg Raises x 10 @ 31X1
youtube.com/watch?v=JigA9pBFdn0
Rest 45 seconds