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Warmup:
3:00 blood flow
(:20 easy/:20medium/:20sprint)
+
1:00 Low Back Foam Rolling
20 Fire Hydrants
20 Cat cows
20 Banded Lateral side Steps
20 banded squats
Strength
3 Sets
30 sec Dbl KB Rack Wall Sit
10 Dbl KB Walking Lunge ea/
Front Squats
4,3,2,1,1,1 +
14:00 to Build to a challenging single for the day
Conditioning:
FT:
21-18-15-12-9-6-3
Cals
KBS (70/53)(53/35)
KB Squats
Intent: Intensity level. High. Lower body focus. Anaerobic capacity.How hard can you push the machine to get the work done. How long can you stay unbroken? The machine will be rough but defending reps will make you push harder towards the end
POWER HOUR
Warmup
3:00 blood Flow
10-1 banded steps
Into
2rds
10 Banded Goblet Squats
10 banded PullAparts
Strength:
3 Sets
30 sec Dbl KB Rack Wall Sit
10 Dbl KB Walking Lunge ea/
Front Squats
4,3,2,1,1,1 +
Build to a heavy Single for the day.
Beg: 4x6
Close Grip DB Floor Press
5x10 building to a challenging set
Heavier than last week
**max set of Pushups after ea. Working set
Core:
2x
15 McGill curl ups e/s
40 Russian Twist