DEATH BY SQUAT

W242 DEATH BY SQUAT Workout Details Warm-up 5 jumping jacks - Reverse lunge into arms overhead - Runners lunge into arm overhead - Repeat on the other side 2 min 5 jumping jacks Squat into knee extension stand up and arms overhead 2 min Frankenstein kick Single leg hip circle Hamstring curl into opposite hand Repeat on the other side 2 min Workout The workout is 4 cycles of 3 minutes racked squat moving as much weight as possible. After each set of 3 minutes of squats there is a 1 minute mandatory overhead hold of the heaviest weight that you used for your squat set. If the overhead hold is broken, there is a penalty. After the overhead holds there is 3 minutes of active recovery. Kettlebell squat Most total weight moved 3 minutes 15 seconds transition Static overhead hold heaviest weight used 1 minute Active recovery Alternating cossack Upward into downward dog 3 minutes 30 seconds countdown Repeat the 3 minute squat, transition, and 1 minute overhead hold Active recovery Alternating single-leg deadlift Standing back extension with arms overhead 3 minutes 30 seconds countdown 2 cycles of the workout You can switch the weight at any time during the squat set, just keep track of the reps with what weight, and you can put the weight down at any time. Penalty for breaking the overhead static hold, calculate the total weight moved for each task and multiply it by 0.8 Scoring equals each squat set minus the penalty added up