Group Dynamic Warmup:
- Plate Squat Tabata – 2 Minutes
- :20s Bottom of squat hold – :10s of Plate squats
- Couch Stretch – 1 Minute per side
——————————————————————————————————–
Strength: Back Squat (17 Minutes)
4 Sets x 1 Rep
- Sets 1 and 2: 1 Rep each at 90% of 1RM
- Sets 3 and 4: 1 Rep each at 95% of 1RM
*Heavy week!
*Take extra warm up sets and make sure you rest!
*Belt, Knee Sleeves, lifters for extra support
*If you fail at 95% then finish sets at 90%
——————————————————————————————————–
Workout: For Time
18 – 15 – 12 – 9
- Med-Ball Box Step overs (20/14)(24”/20”)
- Front Squats (105/75)
*Each round starts with a 300 Meter Run
*Pick a light weight that allows for big sets of FS
——————————————————————————————————–
Cardio Option: For Time
18 – 15 – 12 – 9
- Med-Ball Box Step overs (20/14)(24”/20”)
- DB/KB Goblet Squats (50/35)(24K/16K)
——————————————————————————————————–
Core: 4 Rounds
- 30 Flutter Kicks
- 30 Plate Twists (25/15)
There are currently no active social stickers.