WARM-UP
AMRAP X 4 MINUTES
10 ALTERNATING LUNGES W/ ROTATION
10 GLUTE BRIDGES
10 LOW PLANK SCAPULA PUSH-UPS
INTO…
EMOM X 4 MINUTES
SQUAT THERAPY
EVERY MINUTE COMPLETE 5 TEMPO(3-1-1) SQUATS FACING THE WALL, EACH MINUTE MOVE CLOSER TO THE WALL*
*POINTS OF PERFORMANCE
- WEIGHT BACK ON HEELS
- KNEES DRIVING OUT TRACKING OVER TOES
- MAINTAIN MIDLINE STABILITY KEEPING CHEST UPRIGHT.
STRENGTH
4X3 @ 80% OF LAST WEEKS 3 REP HEAVY
BACK SQUAT
WORKOUT
FOR TIME
40 BURPEES OVER THE BAR
800M RUN
40 BACK SQUATS (95/65)(65/35)
(SCORE IS TIME)
