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Warmup:
2 rounds
10/8 cal
10 Cat Cows
10/10 Lat banded Side Steps + 10 squats
5 BTN Snatch Grip Strict Press + 5 OHS
Strength
Overhead Squats
(from the rack)
2.1.1.1.1.1
*build over 6 sets
Conditioning
Every 2 mins (7 rds)
35 Double Unders
9 OHS(95/65)
Intent: Intensity level. High. Lower body focus. Anaerobic capacity. Fast transitions. Open style workout. Two movements complete each other for a nice kick in the teeth
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Power Hour
Leg Builder
4 Giant Sets:
10 Front Squats @155/105
16 DB Split Squats
:30 single leg wall sit
15 Cal Bike Erg (damper 10/ Hard)
10 Back Squats
*rest :30 after ea movement. 1:00 after a set.
Close Grip Bench Press
8 x 2 building to a challenging set
> superset
4 x 10 dips (box/bench/rings/matador)
Core:
3x
1:00 plank
20 weighted situps