Group Dynamic Warmup:
- 2 Minutes of movement
- :20s of lateral hops, air squats, squat hold
- Couch Stretch – 1 Minute per side
——————————————————————————————————–
Strength: Front Squat (17 Minutes)
4 Sets x 3 Reps
- Sets 1 and 2: 3 Reps each at 85% of 1RM
- Sets 3 and 4: 3 Reps each at 90% of 1RM
*Getting heavier so use a belt to ensure a tight core
*Make sure you are resting between sets
——————————————————————————————————–
Workout: For Time
- 400 Meter Run
- 30 Alt Front Rack Lunges (105/75)
- 15 Hang Power Cleans (105/75)
-Then-
- 400 Meter Run
- 20 Alt Front Rack Lunges (105/75)
- 10 Hang Power Cleans (105/75)
-Then-
- 400 Meter Run
- 10 Alt Front Rack Lunges (105/75)
- 5 Hang Power Cleans (105/75)
——————————————————————————————————–
Cardio Option: For Time
- 400 Meter Run
- 30 Alt DB Suitcase Lunges (50/35)
- 30 Rage Balls (20/15)
-Then-
- 400 Meter Run
- 20 Alt DB Suitcase Lunges (50/35)
- 20 Rage Balls (20/15)
-Then-
- 400 Meter Run
- 10 Alt DB Suitcase Lunges (50/35)
- 10 Rage Balls (20/15)
——————————————————————————————————–
Core: 4 Rounds
- 15 Ab-Wheels
- 30 Bicycle Crunches
There are currently no active social stickers.