Nutrition: Effort and the desire to succeed are all that matters at this stage of the challenge. Don’t worry if you make the wrong choice in the process of trying to learn – every time you do this you are a step closer to success.
A. Back Squat 5-10-15-30
*Work up to a near maximal set of 5 and then reduce weight for each of the following sets. Note that the 10-15-30 rep efforts are not intended to be maximal with the idea being to shift the focus from pure strength to endurance strength. An example – 5 @ 120kg, 10 @ 100kg, 15 @ 80kg, 30 @ 60kg.
*Rest as necessary between sets.
B. AMRAP in 5 minutes of:
Burpee C2B Pull-ups
*Pick a pull-up bar that is above your standing reach.