Monday… Back Squat / Supine Ring Pull / Push Up / Sprint

Mills enjoying some birthday burpees

Back Squat
3×5

Perform three sets of 5 reps at the same working weight.  Should be approx 80% 1RM

then…

AMRAP in 12 min of:
10 supine ring pulls
10 true push ups
50m sprint

To perform Sup Ring Pull Ups, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.  True push ups are done on paralettes or dumbells, and involves lowering your chest below your hands.

Post squat weight and rounds to beyondthewhiteboard.com

Comments

One Response to “Monday… Back Squat / Supine Ring Pull / Push Up / Sprint”
  1. Mills says:

    Yay burpees!