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Warmup:
2 rounds
10/8 cal
10 Bottoms up KB Press 5/e + 5 Windmils
1:00 Lateral Steps
10 OH PVC Squats
Strength
Overhead Squats
(from the rack)
5,5,3,3,3
*on the last set go for Max Reps, this is heavier than last week so try to stay 1-2 reps less than last week.
Build over the 5 sets
Conditioning
3 rounds
8 OHS (115/80) (95/65) (75/55)
16 Calorie Row/Ski (20cal Bike erg)
24 Wallballs 20/14lbs
*12 min Cap
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 Rowing and Wallball. Total Body workout. You can push the pace for 10 minutes.
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POWER HOUR
Warmup
3:00 blood Flow
Strength
Leg Builder
5 Giant Sets:
12 Front Foot elevated split squats /side (bar/DB)
:45 Prisoner Air Squats
:45 DB Crossover Lunge
12 Banded Hip Ext
*rest :30 after ea movement. 1:00 after a set.
Close Grip Bench Press
5x6 building to a challenging set
> superset
5x10 weighted Dips
Core:
3x
15 Oblique Hanging side raises
40 Situps