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
- Sets 1 and 2: 5 Reps each at 70% of 1RM
- Sets 3 and 4: 3 Reps each at 75% of 1RM
*Continue to do these without a belt
*Focus on bracing on every rep
——————————————————————————————————–
Workout: For Time
45 – 35 – 25
9 – 7 – 5
-Then-
- 1000 Meter Row/Ski OR 2400 M Bike
-Then-
25 – 35 – 45
5 – 7 – 9
*Single Under Rep Scheme:
- 90 – 70 – 50 / 50 – 70 – 90
——————————————————————————————————–
Cardio Option: For Time
45 – 35 – 25
18 – 14 – 10
-Then-
- 1000 Meter Row/Ski OR 2400 M Bike
-Then-
25 – 35 – 45
10 – 14 – 18
——————————————————————————————————–
Core: 4 Rounds
- 30 Plate Twists (25/15)
- :30s Hollow Hold
There are currently no active social stickers.