WARMUP:
3:00 BLOOD FLOW
3 RDS
10 SLOW SPLIT SQUATS, EACH LEG (5 SECOND DESCENT)
10 LAT BANDED STEP E/S
10 BANDED AIR SQUATS
10 DEADBUGS
STRENGTH:
BACK SQUAT
BACK SQUATS (CYCLE 2)
E2MOM X 5
4 REPS (BUILDING)
*THIS SHOULD BE HEAVIER THAN LAST WEEK
On the last set MAX reps in a minute
SUPERSET:
10 SLOW KB SINGLE LEG DEADLIFTS
CONDITIONING:
AMRAP 16 OF:
20 BACK RACK LUNGE STEPS (115/75)(95/65)
15 AMERICAN KB SWINGS (53/35)
10 BURPEES
:30 PLANK
PARKING LOT
CircHIIT mixer
4 mins @each stations 1 min rest
Rower
Damper 1 200 meters
Damper 6 200 meters
Damper 10 200 meters
Remaining time: amrap AB MAT SIT-UPS
↕️
DB
AMRAP
20 DB DL
20 DB FRONT SQUATS
20 PUSH PRESS
BIKE
Damper 1 400 meters
Damper 6 400 meters
Damper 10 400 meters
Remaining time: amrap AB MAT SIT-UPS
↕️
BODYWEIGHT
AMRAP
20 SQUATS THRUSTS
20 SIT THROUGHS
20 HOLLOW ROCKS
RUN
1200 METER RUN
↕️
Plyo
AMRAP
20 BOX JUMPS
20 TOE TOUCHES
20 JUMPING JACKS