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Warmup
30:15:15 (easy/moderate/sprint) machine x3:00
into
2 rounds
8 side plank Shoulder circles(Controlled articular Range of Motion) e/s
8 Banded Squats with tempo 322x
10 Cossack Squats
Strength
E2 Mins for 6 Mins
1&1/4 Double KB/DB split squats (at side) x6 e/s
Split Stance Crossbody RDL (1 KB/DB) x5 e/s
Back Squats
4x2 w a two sec pause
Build over the 4 sets
Take your heaviest weight and complete
1XAMRAP with no pause (4-5 is the goal)
Conditioning
3 Rounds FT:
15 OHS (115/80) (95/65)
15 Toes to Bar
15/10 Cals (m/F)
Intent: Intensity level. Moderate to High. Lower body focus. Anaerobic capacity. Short constant work.