Big Jon's Birthday Workout
1000 meter row
4 x 20 pullovers
Mobility Session/Team Stretch
Workout Specific Warmup
5 x 5 of front squats, up to 185 lbs (125 lbs)
pullup warmup after each set
Weight adjusted 1/2 Cindy
As many rounds in 10 minutes of:
15 air squats
Here is the catch. It's Big Jon's Birthday. Jon weighs 260 lbs. You need to adjust each round for your body weight. So Jon will move 1300 lbs during the pullups. Take your weight and divide the 1300 lbs by that number. Take the resulting number and round up. That is the number of pullups you must do each round. So if you weigh 130 lbs, that means you must do 10 pullups per round, 20 pushups and 30 air squats per round. Extrapolate the correct numbers for the pushups and air squats.
Your score is the total number of rounds performed.
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