Friday 9-10-2021 Workout Of the Day

A. Back Squats 
5×5 *
*6-8 strict ring dips between sets 

B. For time
wallballs @14/20#
OH KBS @35/50”

Workout Notes/Intentions: Part A will be from the rack. Build to a heavy set of 5, then perform 5 sets of 5 reps, resting 2-3 mins between sets. You must complete 6-8 strict ring dips (or variation) between your sets of back squats.

For Part B, choose any machine available. The first 2 sets of wallballs can be broken up if needed, but from 15 on, try and go unbroken. If you can, aim to go unbroken for the whole workout. KB swings are overhead for those with the mobility and stability to do so. KBS should be doable unbroken as well. The rounds of 10 and 5 should be a hard effort to finish.