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Warmup
3 rounds
10 cal
10 single leg bridges
:30 wrist stretch (fingers facing)
10 Banded Squats
10 half Burpees
Strength
3 Sets
10 Bulgarian Split squats (ea)
10 Dual DB Deadlifts
Front squats
4x4
Work up to a heavy set of 4
Take 65% of that weight and complete
1x AMRAP
The goal is to complete 8-10+
Conditioning
E 3Mins for 12 Mins
12 Thrusters (115/80) (95/65)
12 Bar facing Burpees
Score is slowest time of all 4 rounds
Intent: Intensity level. Moderate to High. Lower body focus. Anaerobic capacity. Longer duration interval work. Moderate weight demand.
POWER HOUR
Warmup
3:00 blood Flow +
10-1 banded steps
Into
2 rds:
10 prone snow angels
10 cat cows
15 Glute bridges
Strength
3 Sets
10 Front Rack KB Lunges
10 Filly Press
Front squats
4x4
Work up to a heavy set of 4
Take 65% of that weight and complete
1x AMRAP
The goal is to complete 8-10
Close Grip Floor Press/Bench
4x8 building to a challenging set
Heavier than last week
Core:
2x
40 Russian Twist
10 Turkish sit-ups