GYM JONES ADVANCED SEMINAR : DAY 4 AM
5-10min warm up
50x sqt + 40x Lunge + 30x KBS + 20x RDL + 10x Box jump
warm up back sqt
50X BACK SQUAT WITHOUT RACKING THE BAR STRAIGHT INTO A 2000M (CONCEPT2) SKIERG OR ROW
MALE: 50X BACK SQUAT @ BODY WEIGHT // 2000M (CONCEPT2) ROW OR SKIERG @ 7:00.00 OR LESS
FEMALE: 50X BACK SQUAT @ 75% BODY WEIGHT // 2000M (CONCEPT2) ROW OR SKIERG @ 8:00.00 OR LESS
RULES OF ENGAGEMENT (ROE)
If bar is racked before the 50x reps are completed, a penalty of an additional 2k is paid immediately per infraction. Once penalty 2k is completed, athlete will continue back squats until 50x total reps complete or bar is penalty racked again.
If the standard is not completed, I.E. bar is racked before prescribed reps completed and/or 2000m is not completed within time standard, you failed.