Warmup
3:00 blood flow
(increase damper every :55, start at damper 3 then 6 then 9)
then
5-1 banded side steps (stay in a half squat)
into
10/10 sL Glute Bridges
15 half Burpees
10/10 Alt wide Lizards w/ rotations
:30 dead hang from pull-up bar
Lower Body Primer
E2 Mins for 6 Mins
10 S/A DB OH Lunges (5 ea)
10 BB RDL’s
Back Squats
4x8 reps
building up to a challenging/Heavy set of 8
*you guys need to keep track of what you did for 8reps on week 1. So we can use it to improve over the next 4 weeks. 8 reps should be taxing and challenging.
Conditioning
For time
*10 Min Time Cap
Squat Cleans (155/105) (135/95) (115/75)
10-8-6-4-2
Burpees
2-4-6-8-10
Intent: Intensity level. High. Lower body focus. Anaerobic capacity. Fast constant work. Loading the lower extremities with a moderate barbell and combining it with a bodyweight explosive movement. The squat clean will have a pull and a push to compliment the cleans.
